12 Benefits and 12 Steps of Suryanamaskar

Solar Plexus – the center of our body and the storage unit of glorious power, opens the door to exceptional abilities, both creative and intuitive. However, this is also the one point in our body which remains only mildly active – if not awakened through yoga, meditation and a healthy lifestyle. Regular practice of Suryanamaskar can help activate this core and reap its energy. Those who are alien to the concept of Suryanamaskar may take the first step by understanding the body first. Once, you decipher the most integral functions of a human body and understand how the Solar Plexus forms core of its existence – rest of the journey becomes convenient and inspiring.

What is Surya Namaskar?

Surya Namaskar

Surya Namaskar literally means prayer to the Sun. In yogic philosophy, the Sun is considered as the God of energy and Surya Namaskar is done in respect of the Sun god for attaining vitality in life. Sun Salutation, as it translates into English is a set of 12 Yoga poses that are practiced in a sequence. Along with adding enormous spiritual flavor to our life, the sequences of Surya Namaskar hold a positive impact on the physical and mental health of practitioners as well.

Benefits of Surya Namaskar

Benefits of Surya Namaskar

To aid further, we have outlined the 12 most rewarding benefits of performing the Sun Salutation series. And, why we so strongly advise imbibing it into daily routine:

  1. Helps lose fat by boosting basal metabolic rate.
  2. Activates cerebral cortex for better and sharper functioning of the brain.
  3. Helps relieve stress, anxiety and depression by boosting serotonin.
  4. Improves sexual performance.
  5. Helps strengthen muscle joints.
  6. Kick starts the internal mechanisms of the body with fluidity.
  7. Helps cope with sleep disorders.
  8. Renders beautiful glow to the skin.
  9. Improves blood circulation and oxygen supply to the organs.
  10. Helps with a better menstrual cycle.
  11. Detoxifies the entire body.
  12. Lowers blood pressure and regulates blood sugar levels as well.

It is scientifically proven that Suryanamaskar is one of the most powerful and most advantageous forms of exercise. Moreover, acquiring it requires minimal effort and supervision. Before, we commence the various steps involved in performing Suryanamaskar, you are advised to keep note of the fact that each step in interlinked with the previous one and the series is performed in a continuous sequence. Hence, the initial position of next step is the position acquired in the preceding one.

Now, Let Us Discuss How To Do Suryanamaskar In 12 Simple Steps:

1. Pranamasana (Prayer Pose)


Pranamasana is the beginning pose of Surya Namaskar done while praying the beauty and service of the Sun to the earth.

How to Practice?

Face the Sun. Stand firm on the ground with feet aligned next to each other. Bring both hands in front of the chest and join the palms together in ‘Namaste’ position.


  • Improves the body posture
  • Brings balance to the body and mind
  • Good for the nervous system

2. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana

Hasta Uttanasana is made of two different Sanskrit terms – Hasta, meaning Hand and Uttana, meaning turning behind. Raised Arms Pose is another way to worship the solar deity of Hindu Mythology.

How to Practice?

From Namaste, raise both the hands up and lean backward to provide complete stretch to the entire body while inhaling. Keep your feet firmly grounded while performing this asana. Exhale.


  • Opens up the chest and rib cage.
  • Alleviates a backache
  • Enhances body balance

3. Padahastasana (Hand to Foot Pose)


Padahastasana is a beautiful forward bending Yoga pose having numerous benefits for the body and mind. ‘Pada’ means foot; ‘hasta’ means hand, and ‘asana’ means pose.

How to Practice?

With legs erect and a firm spine, bend forward at the waist while breathing in. Bend as far as you can while making an attempt to grab hold of the ankles with your hands. Exhale.


  • Improves blood circulation and digestion
  • Tones thighs and abdominal muscles
  • It makes one feel lighter with an enormous amount of energy in the mind and body

4. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana, the fourth posture of Sun Salutation is a low jumping exercise that imitates a riding horse. Ashwa stands for horse and sanchalan means riding. It is an exercise for movement and teaches the lesson of stability between the two different forces within the body.

How to Practice?

Inhale. Bring the right leg forward – foot right between the palms. Push the left leg backward such that its knee touches the ground. Look upwards and exhale.


  • Stretches the leg muscles and improves vitality
  • Boosts focus and concentration
  • Upgrades blood flow and the ability of lungs

5. Parvatasana (Mountain Pose)

Mountain Pose

Parvatasana translates to the Mountain Pose because the asana gives the impression of standing in the position of a mountain. The body gets balanced on the palms and toes with the hips at the top making the position of a mountain while practicing the pose.

How to Practice?

Assume the initial position of Ashwa Sanchalanasana. Breathe-in and slide the right leg next to left leg to form an inverted ‘V’ position. Exhale.


  • Elongates the abdominal and pelvic muscles
  • Brings calmness to the mind and soul
  • Strengthens the arms and neck

6. Ashtanga Namaskara (Salute with eight parts or points)

Ashtanga Namaskara

Ashtanga Namaskara is one of the most beautiful Yoga postures and a traditional way of saluting elders in Hindu scripts. All eight limbs of the body are in touch with the Yoga mat during the posture fulfilling the meaning of this asana name – Ashtanga (Asht, meaning eight and anga, meaning limbs).

How to Practice?

Lie flat on the stomach with your chin, chest, and knee touching the ground. Gently lift the posterior and exhale.


  • Fills spiritual energy to the mind and helps cure anxiety
  • Strengthens the whole body muscles
  • Bring flexibility to the back muscles and hips

7. Bhujangasana (Cobra Pose)


Bhujangasana is a back-bending exercise that is performed while lying on the ground and pushing the head backwards and chest in the forward direction.

How to Practice?

Lie flat on the stomach. Raise your torso from the waistline while breathing in. Let shoulders loose and elbows bent. Look upwards.


  • Bhujangasana opens up the chest and shoulders.
  • Enhances flexibility in the body
  • Good for the heart and spine diseases

Note: From here on, the asanas get repeated and ends at the first pose – Pranamasana.

8. Parvatasana (Mountain Pose)

9. Ashwa Sanchalanasana (Equestrian Pose)

10. Padahastasana (Hand to Foot Pose)

11. Hasta Uttanasana (Raised Arms Pose)

12. Pranamasana (Prayer Pose)

Surya Namaskar is one of the best exercises or series of exercises mentioned in the philosophies of Yoga, owing to the complete workout for the mind, body, and spirit it provides. The practice is probably the best way to connect to your inner soul in the most effective way possible by nurturing each and every aspect of life. Along with a good exercise for the physique of the human body, it is a perfect harmonizing practice. The ideal time to practice Sun Salutation is obviously during Sunrise, while one can perform the sequences during sunset as well but not after sunset. Begin your day with the positives of Surya Namaskar and enjoy the blissfulness and alignment throughout the day.

Image Credits:
1- https://www.flickr.com/photos/santanu-dasgupta/
2- http://mocomi.com/benefits-of-surya-namaskar/
3- https://www.yogapedia.com

Shruti Singh

Shruti Singh is a creative writer, a blogger and a yoga enthusiast. She has been practicing yoga since a few years now. And she has not looked back ever since. She claims that yoga has spiritually inspired her. And, she wishes to inspire others by sharing her thoughts and insights on it.

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