Surya Namaskar: How to Do Sun Salutation with 12 Easy Steps
Surya Namaskar, also called Sun Salutation, is one of the most famous yoga practices in the world. From beginners to experienced yoga lovers, many people include it in their daily routine because it works on the whole body and does not need any equipment.
If you are new to yoga, surya namaskar is one of the best practices to learn first. It helps beginners understand basic yoga movements, breathing techniques, body balance, and flexibility in a simple way.
Surya Namaskar is a flow of 12 yoga poses that stretches the body, improves flexibility, supports breathing, and helps you feel active and fresh. In simple words, it is a complete yoga workout in itself.
Many people practice surya namaskar yoga in the morning because it helps wake up the body and mind with positive energy. According to Art of Living, Surya Namaskar includes 12 powerful yoga poses and is best practiced early in the morning on an empty stomach.
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What is Surya Namaskar?
Surya Namaskar, also known as Sun Salutation, is a popular yoga practice made up of 12 yoga poses performed in a sequence. The word “Surya” means sun, and “Namaskar” means greeting or salutation.
It is a complete body workout that combines stretching, bending, breathing, and balance in one flow. That is why surya namaskar yoga is loved by both beginners and experienced yoga practitioners.
Each pose in surya namaskar helps stretch and strengthen different parts of the body. Along with improving flexibility and posture, it also helps calm the mind and increase energy levels.
Traditionally, Surya Namaskar is practiced early in the morning while facing the rising sun. Many people include it in their daily routine because it is simple, effective, and does not require any equipment.
Surya Namaskar 12 Steps: Detailed Guide on How to Do Sun Salutation
Surya Namaskar is a flow of 12 yoga poses done with breathing. Each pose smoothly connects to the next one. While doing surya namaskar, breathing is very important because it helps your body stay relaxed and balanced.
If you are a beginner, move slowly and focus on learning the correct posture first. Do not rush the poses.
Step 1: Pranamasana (Prayer Pose)
Stand at the front of your yoga mat with your feet together. Keep your back straight and shoulders relaxed.
Now slowly bring your palms together in front of your chest in a namaskar position. Keep your body relaxed and close your eyes for a moment if you want.
Take a few normal breaths and prepare your body and mind for the practice.
How to Do It Properly:
- Stand evenly on both feet
- Keep your spine straight
- Relax your shoulders
- Keep your chest open
- Look straight ahead
Breathe normally and let your body relax in this starting position. While standing in the prayer pose, keep your shoulders relaxed and avoid bending your back.
Step 2: Hastauttanasana (Raised Arms Pose)
Now breathe in slowly and lift both arms upward over your head.
Stretch your arms up and slightly backward. Your biceps should stay close to your ears. Instead of bending too much backward, focus more on stretching your entire body upward.
Push your hips slightly forward while keeping your balance.
How to Do It Properly:
- Keep both arms straight
- Stretch from your fingers to your heels
- Keep your legs strong and stable
- Bend only as much as comfortable
Take a deep breath in while lifting your arms and feel a gentle stretch in your chest, stomach, arms, and upper back. While doing this pose, avoid putting too much pressure on your lower back.
Step 3: Hastapadasana (Standing Forward Bend)
Now breathe out slowly and bend forward from your waist.
Try to keep your back straight while coming down. Place your hands beside your feet or on the floor. If you cannot touch the floor, it is completely okay to bend your knees slightly.
Let your head and neck relax naturally.
How to Do It Properly:
- Bend from your hips, not from the upper back
- Keep your body relaxed
- Bring your chest closer to your legs slowly
- Avoid jerky movements
Exhale fully while bending down and feel the stretch in your hamstrings, lower back, and calves. Do not force your body to touch the floor, especially if you are a beginner.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Now breathe in and move your right leg back as far as possible.
Place your right knee on the floor and keep your left foot between both palms. Your left knee should stay bent at around 90 degrees.
Lift your chest slightly and look upward gently.
How to Do It Properly:
- Keep your front foot flat on the mat
- Keep your fingertips touching the floor
- Open your chest
- Keep your shoulders relaxed
Breathe in deeply while moving your leg back and feel the stretch in your hips, thighs, and groin area. Make sure your front knee does not move too far ahead of your toes to avoid extra pressure on the joint.
Step 5: Dandasana (Stick Pose)
Now breathe in and take your left leg back beside the right leg.
Your whole body should form a straight line from head to heels, similar to a plank pose.
Keep your palms firmly on the floor and engage your stomach muscles.
How to Do It Properly:
- Keep shoulders above wrists
- Tighten your core slightly
- Keep hips in line with your body
- Keep legs active and straight
Breathe normally or take a gentle inhale while holding this position. You will feel strength building in your arms, shoulders, core, and legs. Keep your body in a straight line and avoid letting your hips drop too low or lift too high.
Step 6: Ashtanga Namaskara (Eight-Point Salute)
Now breathe out and gently lower your knees to the floor.
Then slowly bring your chest and chin down to the mat while keeping your hips slightly raised.
In this pose, eight body parts touch the floor:
- Two hands
- Two feet
- Two knees
- Chest
- Chin
How to Do It Properly:
- Keep elbows close to your body
- Lower yourself slowly
- Keep hips slightly lifted
Exhale while slowly lowering your body into this position. This pose helps build arm strength, improves flexibility, and prepares the body for backbend poses. While doing it, avoid dropping your stomach completely on the floor and keep your hips slightly lifted.
Step 7: Bhujangasana (Cobra Pose)
While performing Bhujangasana, slide your body forward and breathe in while lifting your chest upward.
Keep your elbows slightly bent and shoulders relaxed. Your lower body should stay on the floor.
Look forward or slightly upward without straining your neck.
How to Do It Properly:
- Press palms gently into the floor
- Open your chest
- Keep shoulders away from ears
- Use your back muscles while lifting
Take a deep breath in while lifting your chest and feel the stretch in your chest, spine, and stomach muscles. Keep your elbows slightly bent and avoid locking them or squeezing your shoulders too tightly.
Step 8: Adho Mukha Svanasana (Downward Facing Dog Pose)
Now breathe out and lift your hips upward.
Your body should look like an inverted V shape. Press your palms firmly into the mat and try to move your heels toward the floor.
Keep your neck relaxed and look toward your feet or knees.
How to Do It Properly:
- Spread your fingers wide
- Push your hips upward
- Keep your spine long
- Bend knees slightly if needed
Exhale deeply while lifting your hips upward and feel the stretch in your back, hamstrings, calves, and shoulders. Keep your spine long and avoid rounding your back while holding this position.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Now breathe in and bring your right foot forward between your hands.
Place your left knee on the floor and gently lift your chest.
This step is similar to Step 4, but now the opposite leg is involved.
How to Do It Properly:
- Keep the front foot stable
- Keep your chest open
- Relax your shoulders
Inhale deeply while bringing your foot forward and gently lifting your chest in this position.
Step 10: Hastapadasana (Standing Forward Bend)
Now breathe out and bring your left foot forward beside the right foot.
Bend toward your legs and relax your upper body.
Keep your knees slightly bent if your hamstrings feel tight.
How to Do It Properly:
- Relax your neck
- Bring your stomach closer to thighs
- Avoid forcing the stretch
- Exhale completely.
Step 11: Hastauttanasana (Raised Arms Pose)
Now slowly rise up while breathing in.
Lift your arms overhead and gently stretch backward again.
Keep your body balanced and your arms close to your ears.
How to Do It Properly:
- Lift your chest upward
- Stretch the spine
- Keep your legs strong
- Inhale deeply while coming up.
Step 12: Pranamasana (Prayer Pose)
Finally, breathe out and return to the standing position.
Bring your palms together in front of your chest and relax your body.
Take a few slow breaths and notice how your body feels after completing one round of suryanamaskar.
How to Do It Properly:
- Stand tall and relaxed
- Keep breathing slowly
- Calm your mind
- Exhale and return to normal breathing.
Benefits of Surya Namaskar
Surya Namaskar is one of the best full-body yoga exercises because it works on almost every part of the body.
Here are some benefits of Surya Namaskar:
- Improves body flexibility
- Strengthens arms, legs, shoulders, and back
- Supports better blood circulation
- Helps improve posture
- Gives a full-body stretch
- Supports weight management
- Improves breathing rhythm
- Makes the body feel active and energetic
- Helps calm the mind and reduce stress
- Easy to include in a daily yoga routine
Best Time to Practice Surya Namaskar
The best time to practice surya namaskar is early morning, preferably on an empty stomach. Morning practice helps the body feel fresh and active for the day. You can also do it in the evening, but keep a gap of at least 3 to 4 hours after eating.
Precautions Before Doing Surya Namaskar
Surya Namaskar is helpful, but you should practice it safely.
- Avoid forcing your body into any pose.
- Start slowly if you are a beginner.
- Do not practice right after eating.
- Stop if you feel sharp pain, dizziness, or breathing discomfort.
- People with back pain, joint pain, high blood pressure, pregnancy, or recent surgery should ask a doctor or trained yoga teacher first.
- Beginners should focus on correct posture instead of speed.
Conclusion
Surya Namaskar is a simple yet powerful yoga practice. It includes 12 steps that stretch, strengthen, and energize the whole body. For beginners, the best way is to start slow, focus on breathing, and practice regularly. With time, surya namaskar can become a beautiful part of your morning routine. It helps you feel active, calm, and connected with your body.
FAQs
Q1: How many steps are there in Surya Namaskar?Ans: There are 12 steps in Surya Namaskar. These 12 poses are done in a flow with breathing.
Q2: Can beginners do Surya Namaskar?Ans: Yes, beginners can do surya namaskar, but they should start slowly. It is better to learn the correct posture first.
Q3: What is the best time to do Surya Namaskar?Ans: The best time is early morning on an empty stomach.
Q4: Can I do Surya Namaskar every day?Ans: Yes, you can practice it daily if your body feels comfortable. Start with fewer rounds and increase slowly.
Q5: How many Surya Namaskar should I do in a day?Ans: Beginners can start with 2 to 4 rounds. Later, they can slowly increase the number as per comfort.
Q6: Does Surya Namaskar help in weight loss?Ans: Surya Namaskar can support weight management when practiced regularly with a healthy diet and active lifestyle.
Q7: Should Surya Namaskar be done fast or slow?Ans: Beginners should do it slowly. Slow practice helps improve posture, breathing, and body awareness.
Q8: Can Surya Namaskar reduce belly fat?Ans: It can help tone the body and support fat loss, but only when combined with regular practice, proper food, and a healthy routine.
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