How to do Surya Namaskar: Steps and Health Benefits

Surya Namaskar is also known as Sun Salutation in English. This is a sequence of 12 most useful asanas dedicated to sun which is very useful for our body to be healthy and keep in shape.

Updated: May 31, 2018

Surya Namaskar is also known as Sun Salutation in English. This is a sequence of 12 most useful asanas dedicated to sun which is very useful for our body to be healthy and keep in shape. This is one of the best cardiovascular exercises that can burn more than 400 calories by doing only for 30 minutes. The best time to do this asanas is early morning with empty stomach.

There are 12 asanas in each round of Surya namaskar. As per your body allow, your can do this asanas. If you practice this Surya namaskar in a regular basis you will get better result. There are different version of Surya Namaskar but it is better you learn one version and master in that version by doing regularly for better result. Let's discuss about how to do Surya Namaskar.

How To Do Surya Namaskar


Step 1 (Prayer Pose / Pranamasana)


Stand on your feet at the age of your mat and keep your feet together. Keep your body weight both on your feet equally. Relax your body and shoulders, expand your chest and breathe in. while exhale bring both of your palm together prayer position in front of your chest.

Step 2 (Raised Arm pose / Hastauttanasana)


Lifts your arms slowly over your head towards back while breathe in. Your palms should touch each other with biceps touching your ears. You should stretch back as your body allow. Inhale there and stay for 2 to 5 seconds. 

Step 3 (Hand to Foot Pose / Hasta Padasana)


Breathe out and slowly bend forward toward the floor from the waist and bring your palms beside of your feet. Try to touch your knee with forehead and exhale deeply and stay in that position for 2 to 5 seconds.

Step 4 (Equestrian Pose / Ashwa Sanchalanasana)


Breathe in and bring your right leg back as your body allow and place your right knee on the floor and look up while inhaling. Stay in the position for 2 to 5 seconds.

Step 5 (Stick Pose / Dandasana)


Breathe in and bring the leg towards back that was ahead, Keep both the foot together and hips off from the floor. Yours both arm in push up position. Your whole body should be in a straight line. Stay in the position for 2 to 5 seconds.

Step 6 (Salute with Eight Parts or Points / Ashtaga Namaskara)


You should slowly bring your knees down and place it on the floor. Your palm, chest and chin should rest on the floor, forehead up. Your hips should up little. Hold your breath and stay in the position for 2 to 5 seconds.

Step 7 (Cobra Pose / Bhujangasana)


Slowly bring you waist down and raise your chest upward, keep your arms straight and look forward. Inhale in the position and stay for 2 to 5 seconds.

Step 8 (Mountain Pose / Parvatasana)


Slowly keep your hips up and bring your head down towards the floor, your whole body now look like and inverted V shape. Head is in completely resting position look towards your heel. Exhale there and stay in the position for 2 to 5 seconds.

Step 9 (Equestrian Pose / Ashwa Sanchalanasana)


Breathe in and bring your right leg forward in between the two palms please in the floor. Left knee should touch the ground and your upper body should stretch upward and hips down. This step is similar as fourth step. Exhale there and stay in the position for 2 to 5 seconds.


Step 10 (Hand to Foot Pose / Hasta Padasana)


Breath our and slowly bring your left leg toward the right leg. Keep both the foot together between the palms. Touch your forehead with knee, if your body is now allowing then you can bend you knee also. Exhale there and stay in the position for 2 to 5 seconds.

Step 11 (Raised Arms Pose / Hastauttanasana)


Lifts your arms slowly over your head towards back as your body allow. Your palms should touch each other with biceps touching your ears. Stretch your body backward as your body allow. Exhale there and stay in the position for 2 to 5 seconds.

Step 12 (Mountain Pose / Tadasana)


Bring both your arms down and keep it on relax position.

Health Benefits of Surya Namaskara (Sun Salutation)


Surya Namaskar Improves Blood Circulation In the Body


In Surya Namaskara all the steps that we do we concentrate in inhalation and exhalation by this our lungs get sufficient amount of oxygen. It is very help to detoxifying our body and improves the blood circulation to each part of the body.  By practicing Surya Namaskara regularly can also prevent blood pressure and lowering the cholesterol level in the body.

Surya Namaskar Helps in Weight Management


Surya Namaskara is the one of best cardiovascular exercise. If you do Surya Namaskara for 30 min you can burn more than 400 calories when done at a fast pace. This asanas is very help to strengthen your skeletal system and flexibility of the ligament. It is also very good for your spin, arm and abs and also helps you to reduce extra fat from your abdomen areas.

Surya Namaskar Promotes A Regular Menstrual Cycle


This asanas is very useful those are having irregular menstrual cycle. If you practice this asanas regularly, this can help you to control in irregularity menstrual cycle.

Surya Namaskar Is Good for your Skin and Hair


By practicing Surya Namaskara regularly will help in improving blood circulation in our body. This is very helpful for our skin, hair and ageing problem. Due to the more blood circulation to each part of the body it prevent hair loss, wrinkles problem and our face will glow more.


Surya Namaskar Helps to Prevent Anxiety


Surya Namaskar (Sun Salutation) is very helpful to boost memory and the nervous system due to more blood flow to our mind. By practicing regularly Surya Namaskar might help you to reducing anxiety by stabilizing the activity of the endocrine and thyroid glands. 


Health Benefits of Surya Namaskara


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