Sun Salutation also known as Surya Namaskar is often perceived only as a physical exercise, but it not just has physical and physiological benefits but also has the potential to uplift the mind and spirituality. It is a devotion to the Sun – the source of life and energy, by using our entire body as well as mind. The 12 poses of Surya Namaskar are performed in coordination with breath, with inhale and exhale clearly defined for each of the 12 poses/asanas. 

Kindly consult a yoga practitioner before performing the Sun Salutation steps.

How to perform Surya namaskar:

Step 1. Namaskarasan (Prayer pose)

Stand up straight. Take a deep breath bringing both hands together in a Prayer pose. Release your breath and relax. 

Step 2. Hastauttanasana (Raised arms pose)

Take a deep breath. Raise your hands and bend backward.

Step 3. Padhastasana (Standing forward bend)

Exhale. Bend and try to touch the ground next to your feet. If it is not possible to reach the ground with your hands, try your best till you can keep your knees straight without bending.

Step 4. Ashwasanchalanasana (Equestrian pose)

Inhale, with palms touching the ground, and bring your right leg back.

Keep left leg parallel and in between hands. Look up and let the spine arch back.

Step 5. Santulanasan (Balance pose)

Exhale and bring your left leg back parallel to your right leg.

Put your entire body weight on your palms and toes. 

Step 6. Sashtanga Namaskara (Salute with eight parts)

Inhale and while exhaling touch your knees, chest and forehead to the ground.

Step 7. Bhujangasana (Cobra pose)

Breath deep. Looking up raise your upper body with legs touching the ground.

Step 8. Parvatasana (Mountain Pose)

Exhale and from the previous position, look towards the ground and raise your back forming an inverted V with your body.

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Inhale, with palms touching the ground, and bring your right leg forward parallel to and in-between your hands. Look up.

Step 10. Padhastasana (Standing forward bend)

Exhale bring your left leg forward and bring your head close to your shin.

Step 11. Hastauttanasana (Raised arms pose)

Take a deep breath. Straighten your body with your hands raised and bend backward as much as you can.

Step 12. Namaskarasan (Prayer pose)

Exhale and bring your both palms to the prayer pose again.

Benefits of Sun Salutation:

1. Improves physical health, flexibility and energy level

2. Supports digestion

3. Enhances mental health and helps improve concentration

4. Promotes heart health

5. Balances hormones

The best time to perform surya namaskar is during sunrise with an empty stomach.

Perform this all-in-one workout routine with a heart full of gratitude to the Sun for uplifting your being.