Surya Namaskar Steps and its Benefits

Yoga is an age-old practice that unites the body, mind, and spirit. Regular yoga practice is essential for enhancing strength and flexibility. It also helps you get your mind clear and your emotions stable. When you practise regularly, your body and mind get better over time.

Surya Namaskar

Sun Salutation, or Surya Namaskar, is an essential yoga practice. Usually done at sunrise, this ritual honours the sun. It is a combination of 12 yoga poses that provides a comprehensive full-body workout. 

In this blog, we will discuss the Surya Namaskar steps and how it benefits our overall health. 

How to Perform the 12 Steps of Surya Namaskar?

Each cycle of Surya Namaskar has two sets of twelve yoga poses, and you need to practice the version that suits you best. Here are the twelve poses listed for you:

Step 1: Pranamasana

To start with the first step of Surya Namaskar, you need to perform Pranamasana, which is an upright standing posture with your feet aligned closely. You have to proceed to inhale deeply, keeping your shoulders relaxed while raising your hands sideways and expanding your chest. You can join your palms together in front of your chest after exhaling gently. 

Step 2: Hasta Uttanasana

You need to take a deep breath and gradually lift your hands upward while making sure your palms are together. You must let your body relax and keep your back in a slightly slanting position. Make sure you keep your biceps close to your ears. 

Step 3: Hasta Padasana

You need to exhale and move forward slowly, folding from your waist. Keep in mind that you must focus on bending the upper portion of your body while keeping your spine straight as your body lowers toward the ground.

Step 4: Ashwa Sanchalanasana

In the next step, you need to inhale deeply while stretching your body parallel to the ground. Now, you are required to stretch your arms along your sides, followed by bringing your right knee toward the right side of your chest. You must proceed to arch your back gently and look forward while stretching your left leg behind you at the same time.

Step 5: Dandasana

For this step, your body must be kept in a parallel position to the ground while you inhale and stretch the leg backwards, making sure it aligns with the left leg. 

Step 6: Ashtanga Namaskara

To perform this step, you must keep exhaling deeply as you lower your knees gradually toward the ground. Remember that your hips should be elevated, and you are required to lower your chin to the ground while making sure a slight arch is maintained on your back. 

Step 7: Bhujangasana

Firstly, you must align your torso and chest to the ground and make sure your legs and midsection stay flat simultaneously, using your hands to support your body.

Step 8: Parvatasana

You need to try to keep your feet and palms in place as you lift your midsection gradually and release your breath in a gentle way as you practice this pose.

Step 9: Ashwa Sanchalanasana 

You need to inhale as you go back to the pose while placing your right foot forward next to your left foot.

Step 10: Hasta Padasana

For this step, you need to hold your left foot adjacent to the right one while steadily bringing the left foot forward while exhaling.

Step 11: Hasta Uttanasana

You must inhale deeply, raise your hands up, and proceed to bed backward in a gradual way.

Step 12: Pranamasana

To perform the final step, you need to maintain the Namaskar mudra as you exhale and let your body relax, thereby finishing the cycle. 

Physical Benefits of Surya Namaskar

Sun salutation yoga

Surya Namaskar steps are a set of poses that are beneficial for your body because they stretch and build muscles in a natural way. Let’s learn how Surya Namaskar can further enhance our physical well-being. 

Enhances Flexibility and Strength

Surya Namaskar gradually strengthens muscles all over the body. Each of the twelve poses works on different muscles, from the arms and legs to the core and back. They stretch and strengthen different muscles, from your neck to your toes, like lunges strengthen the legs, while forward bends stretch the hamstrings and back. 

Asanas like Downward Dog (Adho Mukha Svanasana) work the core and upper body muscles, while Lunges (Ashwa Sanchalanasana) strengthen the legs and hips. Many people find that doing Surya Namaskar on a daily basis makes them stronger and more flexible over time. It’s an easy way to keep your body healthy, strong, and flexible.

Improves Cardiovascular Health

The flowing nature of Surya Namaskar’s routines connects poses in a steady, rhythmic way. This swift change in positions increases the heart rate, making it an excellent cardiovascular workout. As the heart works harder to move blood around the body, circulation improves. Muscles and organs get more oxygen and nutrients.

So, performing Surya Namaskar steps regularly is reasonable for your heart health because it improves heart performance and blood flow. Over time, this can help lower blood pressure, reduce the chance of heart disease, and strengthen the heart and lungs.

Aids in Weight Management

Surya Namaskar can help you lose weight because it simultaneously burns calories and tones muscles. At the time of Surya Namaskar, your muscles get stronger and more flexible, which speeds up your metabolism. The body can burn more calories even when it’s not doing anything.

Surya Namaskar also helps build muscle, which raises basal metabolic rate (BMR). This means that the body burns more calories even when not doing anything. Surya Namaskar is important for weight loss because it burns calories and tones muscles. When done regularly, it can help people reach and keep a healthy weight.

Looking to enhance your health and well-being? Start your journey with a free consultation from yoga experts!

Mental and Emotional Benefits of Surya Namaskar

Surya Namaskar is a yoga practice that offers many mental and emotional benefits. Practising it regularly helps calm the mind and reduce stress. Let’s find out how you can maintain sound mental health by including Surya Namaskar in your regular regime. 

Reduces Stress and Anxiety

One of the best things about Surya Namaskar for beginners is that it can help lower worry and anxiety. This rhythmic exercise helps you be more mindful by bringing your attention to the present moment and quieting the thoughts that can make you feel stressed.

Pranayama, or deep breathing exercises that are part of Surya Namaskar steps, are also very good for lowering stress. Focused, deep breathing wakes up the body’s parasympathetic nervous system and starts the relaxation reaction. This gives practitioners a sense of calm and emotional balance, which, over time, helps ease the symptoms of worry and anxiety.

Enhances Mental Focus and Clarity

Doing Surya Namaskar steps regularly improves mental focus and clarity, helping you concentrate and think clearly. Mindfulness trains your mind to be more disciplined, which makes it easier to pay attention and avoid distractions.

Surya Namaskar also brings more oxygen and nutrients to the brain by increasing blood flow to it. Better circulation improves brain processes, making you more alert and clear-headed. Regular practice also eases stress in the mind and body, which helps you think more clearly and make choices. On the whole, Surya Namaskar is a very effective way to clear your mind and become more focused.

How Surya Namaskar Boosts Your Overall Health?

Surya Namaskar steps are good for your health by keeping your immune system in check. Here are the benefits of Surya Namaskar, which boosts overall health. 

Enhances Immune Function

Surya Namaskar is good for your health because it boosts your immune system by improving circulation and lymphatic flow. Better circulation makes reaching all body parts easier for oxygen and nutrients. This helps immune cells work better and makes it easier for the body to fight infections.

Surya Namaskar steps can also help with cleansing by stimulating the lymphatic system. While breathing deeply with rhythmic moves, the body gets rid of toxins and metabolic waste. This cleaning effect helps the immune system work at its best, which helps keep it healthy over time.

Promotes Better Digestion

Surya Namaskar massages and stimulates the digestive organs, improving digestion and easing common stomach problems. Surya Namaskar asanas like Cobra (Bhujangasana) and Forward Bend (Hasta Padasana) squeeze and stretch the stomach area, which helps the intestines move and absorb nutrients better.

Surya Namaskar’s rhythmic breathing also helps the digestive system work better by lowering stress, which can lead to digestive problems. Regularly doing Surya Namaskar can help your digestion and general digestive health by making you feel calmer and increasing blood flow to your organs.

Improves Sleep Quality

The movements of Surya Namaskar help calm the mind and relax the body. They also lower stress and worry, two common reasons people can’t sleep. When you do Surya Namaskar, your blood flow goes up, which makes your body produce endorphins, which are natural mood boosters. This might help you feel calmer, which can help you fall asleep and stay asleep.

Surya Namaskar is also good for you because it makes you physically tired, which can help you sleep better. Also, it strengthens and stretches muscles, which eases physical stress that can keep you from sleeping well. Regular practice can help keep the body’s internal clock in sync, which can help you sleep better at night. Overall, Surya Namaskar is a natural, all-around way to get better sleep and feel better all around.

Practical Aspects of Including Surya Namaskar in Your Daily Regime

Many people of all ages and fitness levels can do the Surya Namaskar steps. Here are some practical aspects to consider:

Easy to Incorporate into Daily Routine

You can easily incorporate Surya Namaskar steps into your daily life as a morning or regular workout routine. Because it is easy to use and doesn’t take much time, you can use it almost anywhere, like at home, in a park, or while travelling. It’s only necessary to have enough room to stretch out. This ease of access removes barriers to exercise and promotes consistency, creating a habit that benefits physical and mental health.

Doing Surya Namaskar first thing in the morning sets a good mood for the day. By combining exercise with mindful breathing and moving, the practice looks at health from all angles. This all-around method makes the body more robust and improves mental clarity and emotional balance. This gets people ready to face the challenges they face every day with power and focus.

Suitable for All Ages and Fitness Levels

Sun Salutation, or Surya Namaskar, is a flexible yoga pose that people of all ages and fitness levels can do. This dynamic sequence can be changed to fit the needs of newbies, older people, and people who are physically challenged. 

For younger practitioners and fitness fans, it’s a great way to get a workout that also improves heart health and muscle tone. The gentle stretching and balance-improving parts can help older people. Regularly doing Surya Namaskar helps clear your mind, lowers stress, and supports a healthy lifestyle. It can be used by anyone who wants to improve their physical and mental health through yoga because it is flexible and has many benefits.

Book a free demo for consulting on mastering Surya Namaskar regularly for practical fitness and holistic well-being.


Surya Namaskar steps include potent exercises that are good for your mental and physical health in many ways. It is a whole-person approach to health because it combines movement, breath, and awareness. Surya Namaskar can make a big difference in your health and well-being, whether you want to become more flexible or deal with stress better. 

Learn the ancient exercise of Surya Namaskar and feel how it changes your body, mind, and spirit. Remember to seek professional help and make this transformational exercise a regular part of your life. 

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Pramod Choudhary
Pramod Choudhary

Dr. Pramod Choudhary, an IT graduate with a Ph.D. in "Vedic Yoga and Psycho Neurobics," is a renowned alternative therapist and Stress Management Expert. His journey into spirituality, influenced by revered figures like Sri Sri Paramahansa Yogananda and Sri Ramakrishna Paramahamsa, led him to dedicate his life to the teachings and practices of yoga. With extensive experience in meditation and spiritual instruction, Dr. Choudhary offers deep insights into these transformative practices. He holds a Yoga Alliance-accredited multistyle yoga teacher certification, expertise in various yoga styles, Pranayama, Meditations, Yoga Philosophy, Delta Healing, and Psycho-Neurobics, demonstrating his commitment to holistic well-being and guiding others in their spiritual and physical transformation journeys.

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