12 Powerful Surya Namaskar Poses/Steps for a Healthier You

Surya Namaskar, also known as Sun Salutation, is a sequence of 12 powerful poses designed to boost your overall well-being. This cardiovascular workout, best practiced on an empty stomach in the morning, offers profound benefits for the mind, body, and soul.

To maximize the benefits, it’s recommended to follow a specific version of Sun Salutation and practice it consistently. Beyond the physical advantages, Surya Namaskar is a chance to express gratitude to the Sun, the ultimate source of life on Earth, for its nurturing and life-sustaining role throughout history.

12 Surya Namaskar Steps/Surya Namaskar Poses to Follow:

Step 1. Pranamasana (Prayer Pose)


Stand at the edge of the mat with feet together.

Inhale and lift both arms from the sides.

Exhale, bringing your palms together in a prayer posture.

Step 2. Hastauttanasana (Raised Arms Pose)


Inhale, lifting your arms up and back.

Stretch your body from heels to fingertips.

Tip: To deepen the stretch, push your pelvis slightly forward.

Step 3. Hastapadasana (Standing Forward Bend)


Exhale, bending forward from the waist.

Keep your spine erect.

Bring your hands down to the floor beside your feet.

Tip: Bend your knees if needed, then gently straighten them.

Step 4. Ashwa Sanchalanasana (Equestrian Pose)


Inhale, push your right leg back.

Bring your right knee to the floor and look up.

Tip: Ensure your left foot is between the palms.

Step 5. Dandasana (Stick Pose)


Inhale, take the left leg back.

Keep your body in a straight line.

Tip: Maintain your arms perpendicular to the floor.

Step 6. Ashtanga Namaskara (Salute with Eight Parts or Points)


Lower your knees gently to the floor and exhale.

Slide forward, resting your chest and chin on the floor.

Keep the two hands, two feet, two knees, chest, and chin on the floor.

Step 7. Bhujangasana (Cobra Pose)


Slide forward, raising your chest like a cobra.

Keep your elbows bent, shoulders away from your ears.

Tip: Inhale to push your chest forward and exhale to push the navel down.

Step 8. Adho Mukha Svanasana (Downward Facing Dog Pose)


Exhale, lift your hips into an inverted ‘V’ posture.

Keep your palms flat, and try to keep your heels on or towards the ground.

Step 9. Ashwa Sanchalanasana (Equestrian Pose)


Inhale, bring the right foot forward between the hands.

Press the hips down, looking up.

Tip: Ensure the right foot is positioned between the hands.

Step 10. Hastapadasana (Standing Forward Bend Pose)


Exhale, bring the left foot forward.

Keep your palms on the floor.

Tip: Gently straighten your knees and try to touch your nose to the knees.

Step 11. Hastauttanasana (Raised Arms Pose)


Inhale, roll your spine up.

Raise your hands upward and bend backward slightly.

Step 12. Tadasana (Mountain Pose)


Exhale, straighten your body and lower your arms.

Observe the sensations flowing through your body.

Tip: Keep your arms stretched towards the sky, fingers and elbows active, and your spine straight.

Each set of Surya Namaskar Steps/Poses is completed by reversing the sequence. Start with the left foot in step 4 and finish with the right foot in step 9. Morning practice is ideal, but it can also be done at sunset before dinner.

Surya Namaskar serves as a comprehensive warm-up and full-body activation routine.

Learn, practice, and master all 12 Surya Namaskar Poses/Steps at Diya Yoga – a Yoga Alliance RYS 200 school located on the mesmerizing beach of Mandrem, North Goa, India. Our yoga teacher training programs combine ancient Vedic wisdom with modern asanas, led by highly skilled Indian and International yoga experts. Our 24-day structured course equips you to become a confident yoga instructor, sharing the holistic benefits of yoga with aspiring enthusiasts. Know more about Surya Namaskar with Mantras & Asanas

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