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Surya Namaskar

Surya Namaskar

Balancing Breath for Inner Harmony

What is Surya Namaskar?

Surya Namaskar (Sun Salutation) is one of the most complete yoga practices, combining asana (postures), pranayama (breath control), and mantra (affirmation). It is a sequence of 12 powerful yoga postures performed in flow, synchronizing movement with breath. Traditionally, it is practiced at sunrise, facing the sun, to energize body and mind.

How to Practice Surya Namaskar

Pranamasana (Prayer Pose)
  • Stand straight, feet together.
  • Join palms in front of chest (Namaste mudra).
  • Symbolizes humility & gratitude.
Hastauttanasana (Raised Arms Pose)
  • Inhale, raise arms upward & backward, arch back slightly.
  • Expands chest, improves lung capacity.
Hasta Padasana (Standing Forward Bend)
  • Exhale, bend forward from hips, palms beside feet, forehead to knees.
  • Improves flexibility, stimulates abdominal organs.
Ashwa Sanchalanasana (Equestrian Pose)
  • Inhale, stretch left leg back, right foot between palms, look upward.
  • Strengthens legs, improves digestion.
Dandasana (Plank Pose)
  • Hold breath, bring right leg back, body in one straight line.
  • Strengthens arms, shoulders, & core.
Ashtanga Namaskara (Eight Limbs Pose)
  • Exhale, lower knees, chest & chin to floor, hips raised.
  • Improves spine flexibility, strengthens back.
Bhujangasana (Cobra Pose)
  • Inhale, slide forward, lift chest, elbows close, look upward.
  • Opens chest, strengthens spine.
Adho Mukha Svanasana (Downward Dog)
  • Exhale, lift hips, heels on floor, head between arms.
  • Increases blood flow to brain, stretches hamstrings.
Ashwa Sanchalanasana (Equestrian Pose – other leg)
  • Inhale, bring left foot forward, look upward.
  • Same benefits as step 4.
Hasta Padasana (Standing Forward Bend)
  • Exhale, bring right foot forward, bend down fully.
  • Same as step 3.
Hastauttanasana (Raised Arms Pose)
  • Inhale, stretch arms upward & backward.
  • Same as step 2.
Pranamasana (Prayer Pose)
  • Exhale, return to Namaste.
  • Brings calmness & balance.

Benefits of Surya Namaskar

  • Improves flexibility and balance
  • Enhances blood circulation
  • Strengthens muscles and joints
  • Improves digestion and metabolism
  • Balances the endocrine system (thyroid & adrenal glands)
  • Reduces stress and calms the mind

Best Time to Practice

Surya Namaskar is best practiced at sunrise, when the energy of the sun is at its peak and the body is fresh. Always perform it on an empty stomach, in a quiet and ventilated space. Beginners may start with 4–6 rounds and gradually increase to 12 rounds daily.

"Surya Namaskar is not just a physical workout – it’s a moving meditation. Each posture, breath, and mantra honors the sun as a source of life, helping you cultivate gratitude, energy, and balance in daily living."

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