Have you ever heard of Sun Salutation (Surya Namaskar) and wondered why it is considered the foundation of yoga? This ancient practice is more than just exercise; it is a poignant prayer for strength, health, and balance.

Introduction

Hi, I’m Emily! If you’ve ever wondered how to bring more energy, balance, and peace to your mornings, Surya Namaskar (also known as Sun Salutation) could be the answer.

Sun Salutation is the sequence of 12 beautiful yoga poses that is more than just a workout – it’s a moving meditation that connects your mind, body, and breath. When practiced daily, it can strengthen your body, fill your day with positivity, and calm your thoughts.

In this guide, I’ll show you everything from the meaning, benefits, steps, and practice tips of Surya Namaskar.

What is Surya Namaskar (Sun Salutation)?

The word Surya means sun, and Namaskar means salutation. In the yoga tradition, the sun is considered the source of all life and energy. By practicing Surya Namaskar, we honor this energy while awakening our inner life force.

It is usually practiced at sunrise, when the mind is calm and the body is refreshed, but you can also do it according to your schedule. Think of it as a daily reset button for your health and wellness.

The 12 Poses of Sun Salutation (Surya Namaskar)

1. Pranamasana (Prayer Pose)

• Stand straight at the front of your mat, feet together.
• Clasp your palms together in front of your chest, as you would when praying.
• Close your eyes, breathe deeply, and focus your mind.

This pose sets your intention and grounds you before starting.

2. Hasta Uttanasana (Raised Arms Pose)

• Inhale, extend both arms overhead.
• Arch your back gently and push your hips slightly forward.
• Keep your biceps close to your ears and lift your chest.

Opens the chest and lungs, providing energy to the body.

3. Padahastasana (Standing Forward Bend)

• Exhale and bend forward from your hips (not the waist).
• Keep your back as straight as possible.
• Place the palms near your feet and forehead towards the knees.

The hamstrings and spine are stretched, and digestion is improved.

4. Ashwa Sanchalanasana (Equestrian Pose)

• Inhale, extend your right leg back as far as you can.
• Bend your left knee, placing palms flat on the floor.
• Look upward, opening your chest.

Strengthens legs, stretches hips, and improves balance.

5. Dandasana (Plank Pose)

• Exhale, step your left foot back, and bring your right foot to join it.
• Keep the body in a straight line, as if in a plank.
• Keep the arms straight, tighten the core, and look forward.

Strengthens the arms, shoulders, and core.

6. Ashtanga Namaskara (Eight-Limbed Salutation)

• Rest your knees, chest, and chin on the floor.
• Raise your hips slightly.
• Eight parts of the body should touch the floor: chin, chest, hands, knees, and toes.

Increases spine flexibility and strengthens the arms.

7. Bhujangasana (Cobra Pose)

• Inhale, lean forward, and lift your chest.
• Elbows bent, shoulders loose, look upward.
• Keep hips on the ground.

Opens the chest, strengthens the spine, and reduces stress.

8. Adho Mukha Svanasana (Downward Dog Pose)

• Exhale, lift hips up and back, creating an inverted “V” shape.
• Press ankles toward the floor.
• Stretch arms and back, keeping head between arms.

Relieves tension, stretches hamstrings and spine.

9. Ashwa Sanchalanasana (Equestrian Pose – Opposite Side)

• Inhale, step your right foot forward between your hands.
• Keep the left foot extended back.
• Look up, open your chest.

Maintains balance on both sides of the body.

10. Padahastasana (Standing Forward Bend)

• Exhale, step your left foot forward to the right foot.
• Place palms on the floor, forehead toward knees.

Reduces back tension and improves flexibility.

11. Hasta Uttanasana (Raised Arms Pose)

• Inhale, stand up with arms extended overhead.
• Bend your back slightly and stretch upward.

Expands the chest, increases lung capacity, and increases energy.

12. Pranamasana (Prayer Pose)

• Exhale, bring the palms back together on the chest.
• Stand up straight, close your eyes, and relax.

Complete one cycle with gratitude and meditation.

Read More: Yoga for Beginners – 7 Days Ultimate Guide

Benefits of Surya Namaskara

Regular practice offers amazing results:

• Improves flexibility & muscle strength
• Boosts blood circulation and digestion
• Aids in weight management
• Reduces stress and balances hormones
• Increases focus and energy throughout the day

How Many Rounds Should You Do?

• Beginners – 3 to 5 rounds
• Intermediate – 6 to 12 rounds
• Advanced yogis – 12+ rounds (traditionally one for each zodiac sign

Remember, quality is more important than quantity. Focus on breathing and alignment of postures.

Best Time to Practice

• Morning at sunrise – Best for energy, positivity, and focus
• Evening before sunset – Calms the mind and relieves stress

Always practice on an empty stomach (wait 3–4 hours after meals).

Common Mistakes to Avoid

• Holding breath instead of flowing with it
• Rushing through steps without awareness
• Ignoring posture alignment (especially back and knees)
• Skipping warm-up stretches

Emily’s Closing Note

Sun Salutation is more than a physical exercise – it’s a ritual of gratitude that connects you with your inner energy and the world around you.

“I practice Sun Salutation every morning, and it has truly changed the way I start my day. I hope you’ll try it too and feel the magic.” — Emily

Frequently Asked Questions