Surya Namaskar is a dynamic sequence of 12 yoga postures performed in a flow, traditionally done facing the rising sun. It’s both a warm-up and a complete body workout, combining asanas, breathing, and mindfulness.
Physical Benefits of Surya Namaskar
- Full-body workout – Tones muscles, strengthens joints and ligaments
- Improves flexibility – Especially in spine, legs, and arms
- Boosts circulation – Enhances blood flow and oxygen supply
- Aids weight loss – Burns calories and boosts metabolism
- Improves posture and balance
- Strengthens the heart and lungs – Improves cardiovascular health
- Stimulates the digestive system
- Enhances skin health – Due to improved circulation and detoxification
12 Steps of Surya Namaskar
- Pranamasana (Prayer Pose): Stand with feet together, palms joined at the chest in a prayer position.
- Hasta Uttanasana (Raised Arms Pose): Inhale and raise arms overhead, arching back slightly.
- Hasta Padasana (Hand to Foot Pose): Exhale and bend forward, touching hands to feet (or as close as possible).
- Ashwa Sanchalanasana (Equestrian Pose): Inhale, step the right foot back, and lower the hips, looking up.
- Dandasana (Stick Pose): Exhale, step the left foot back to join the right, forming a plank position.
- Ashtanga Namaskara (Salute with Eight Parts): Exhale, lower knees, chest, and chin to the floor (eight parts of the body touching the ground).
- Bhujangasana (Cobra Pose): Inhale, lift the chest and head, keeping hips on the floor.
- Adho Mukha Svanasana (Downward-facing Dog Pose): Exhale, lift hips up, forming an inverted V-shape.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale, step the right foot forward between the hands, as in step 4.
- Hasta Padasana (Hand to Foot Pose): Exhale, step the left foot forward, touching hands to feet.
- Hasta Uttanasana (Raised Arms Pose): Inhale, raise arms overhead, arching back slightly.
- Pranamasana (Prayer Pose): Exhale, return to the prayer position at the chest.
Spiritual & Energetic Benefits of Surya Namaskar
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- Awakens inner energy – Activates chakras and balances prana (life force)
- Develops discipline and mindfulness
- Creates a sense of gratitude – Traditionally practiced as an offering to the Sun.