Surya Namaskar is a traditional yoga sequence of 12 powerful yoga poses that flow together in harmony with the breath. Surya Namaskar Yoga, also known as Sun Salutation, is practiced widely in Hatha and Ashtanga yoga. These 12 steps of yoga are more than just a physical exercise—Surya Namaskar is a complete mind-body practice which improves flexibility, boosts our energy levels, and promotes digestion.
Practicing Surya Namaskar, or Sun Salutation, in the morning on an empty stomach is most effective as it allows the body to absorb fully its physical and mental benefits. Each set of Surya Namaskar includes 12 yoga asanas, and each complete round of Surya Namaskar includes 2 sets.
Surya Namaskar Mantra
12 yoga asanas (postures) of Surya Namaskar are synchronized with conscious breathing and mindful movement, and each pose is deeply connected with Sanskrit mantras, which play a significant role in deepening your practice as well as showing gratitude to the Sun and its life-giving energy.
- Om Mitraya Namah
- Om Ravaye Namah
- Om Suryaya Namah
- Om Bhanave Namah
- Om Khagaya Namah
- Om Puṣṇe Namah
- Om Hiraṇyagarbhaya Namah
- Om Marichaye Namah
- Om Adityaya Namah
- Om Savitre Namah
- Om Arkaya Namah
- Om Bhaskaraya Namah
How To Do Surya Namaskar (Sun Salutation) – Step by Step
Whether you’re a beginner or an experienced practitioner, daily practice of Surya Namaskar with following the steps is a complete package of yoga which will help the body and mind.
1. Pranamasana – Prayer Pose
- Stand straight on the top of yoga mat, feet together.
- Raised your arms from the sides and inhale.
- Palms in namaste position in front of your heart chakra and exhale.
2. Hasta Uttanasana – Raised Arms Pose
- Inhale, raise your both arms over the head.
- Arch back slightly forward and stretch upward.
3. Padahastasana – Hand to Foot Pose
- Exhale, bend forward from the hips.
- Place your hands beside your feet.
- head toward your knees.
4. Ashwa Sanchalanasana – Equestrian Pose
- Inhale, step the right leg back.
- Drop your knee on the ground.
- Hands beside your feet and look up.
5. Dandasana – Plank Pose
- Exhale, step the left leg back near the right feet.
- Both palm on the ground
- Body in a straight plank pose.
6. Ashtanga Namaskara – Eight-Limbed Pose
- Hold your breath.
- Lower your knees, chest, and chin to floor.
- Palms on the ground beside your chest.
- Hips slightly raised.
7. Bhujangasana – Cobra Pose
- Inhale, slide forward, lift chest.
- Elbows slightly bent, shoulders relaxed.
8. Parvatasana – Mountain Pose
- Exhale, lift your hips toward the sky.
- Push heels down, form an inverted V-shape.
9. Ashwa Sanchalanasana – Equestrian Pose
- Inhale, step the right foot forward between the hands.
- Drop the left knee.
10. Padahastasana – Hand to Foot Pose
- Exhale, bring your left foot forward.
- Bend forward from the hips.
- Place your hands beside your feet.
- head toward your knees.
11. Hasta Uttanasana – Raised Arms Pose
- Inhale, stretch arms up and back gently.
12. Pranamasana – Prayer Pose
- Exhale, bring hands to chest in prayer position.
Top Health Benefits Of Surya Namaskar (Sun Salutation)
Surya Namaskar involves the frequent and deep inhalation and exhalation of your breath. This consistent breathing pattern enhances lung function and helps oxygenate the blood effectively. This set 12 powerful yoga poses helps in removing the excess carbon dioxide and other toxic gases from the body, thus detoxing and revitalizing your body.
Reduces Anxiety and Calms the Mind
Regular practice of Surya Namaskar helps regulate the function of the thyroid and endocrine glands. As a result, the problem of anxiety can be overcome easily, which in turn fills us with calmness. Moreover, it also helps in improving the nervous system and memory.
Supports Weight Loss and Muscle Toning
Being a full-body workout, Surya Namaskar is a good cardiovascular exercise that helps in stretching the abdominal muscles and reducing the excess weight around your belly. It renders flexibility and strength to the spine and helps in toning your abs and arms.
Regulates Menstrual Cycle and Reproductive Health
For women, Surya Namaskar can help regulate irregular menstrual cycles by balancing hormonal function. Its benefits for the pelvic region and hormonal health may also support fertility and contribute to a smoother pregnancy and childbirth experience.
Delays Early Signs of Aging
Daily practice of this yoga sequence help in maintaining your health in older ages too. Apart from this, it is very helpful in preventing yourself with early signs of aging such as white hairs, wrinkles, hair loss, and losing the glow of the face.
