Surya Namaskar : Salutation to Sun

Running out of time but still want to be fit here is the solution in the form of Surya Namaskar which comprised of 12 yoga postures and it is considered a full body workout. 12 postures which help us to attain a healthy body, a calm mind, a good digestive system and a good body posture overall. Surya Namaskar is known as Sun Salutation is a way to show our gratitude towards the sun

It is recommended that Sun salutation is best performed empty stomach early in the morning so that it revitalizes our body and keep us motivated, energetic throughout our day. It also helps us to lose flab and to combat the disease. The sun is the source of vitamin D which is very much useful for our body so it provides us vitamin D

Some of the benefits of Sun Salutation

  1. Improve body posture
  2. Combat insomnia
  3. Body become flexible
  4. Improve digestive system
  5. Ensure regular Menstrual cycle
  6. Strengthen joints and muscle
  7. Improve kidney functions
  8. Improve the Skin
  9. Improve the Quality and quantity of milk in nourishing mothers
  10. Brings positive thoughts
  11. Always keep you energetic
  12. Help to lose weight and belly fat

It is a complete workout for the entire body, a complete exercise without any equipment and can be performed at home. Yoga is mostly depending on the breathing, how we exhale and inhale during the postures, Sun salutation doesn’t stand out it also required you to exhale and inhale at the right time.

Yoga infographics, Surya Namaskar sequence

How to Perform it

Sun Salutation : key to Healthy Life

Pranamasana (Prayer pose)

Stand straight, keep your foot together. Expand your chest and relax your shoulder

Breath in, lift your arms up from sides and while exhale bring your palms in the prayer position

Hastauttanasana (Raised Arms pose)

While breathing in, lift the arms above your head and lean backward, keeping the biceps close to the ears. In this pose, stretch your body up from the toes to the tip of the fingers.

Hasta Padasana (Hand to Foot pose)

While breathing out, bend forward from the waist, keeping the spine straight. As you exhale completely, bring your hands down and touch your feet’s.

Slightly bend the knees for those who have knee problem, try to touch the floor form the palm

Hold this posture for a sometime, try not to move the hands

Ashwa Sanchalanasana (Equestrian pose)

Now breathing in, push your right/left leg back, as far back as possible. Bring the other knee to the floor and look towards sky. So that your back make a curve

Ensure that your front leg should be in between the palms.

Dandasana(Stick pose)

Breathe in and bring the bend knee leg backward, so that your body make a straight line (push-up position)

Ensure that your arms should be perpendicular to the earth

Ashtanga Namaskara

(Salute With Eight Parts Or Points)

Bring your knees down to the floor and exhale, take your hips slightly back and suspended in air now slide your torso forward, now rest your chest and chin to the floor.

Your body parts like chest, hands, legs, and chin should touch the floor

Bhujangasana (Cobra pose)

What you have to do is slightly move your body in forward direction and raise your chest above from floor, so that you can make a cobra posture.

While inhale push your chest in forward/ outward direction, while exhaling Push your navel (belly button, or tummy button) down make sure don’t force yourself while stretching. Just stretch as much as you feel comfortable

Parvatasana (Mountain pose)

Now breathing out, and lift the hips in and tail bone up, chest downwards in an ‘inverted V’ (/\) posture.

Try and keep the heels rested on the ground and make a gentle effort to lift the tailbone up, so that you can attain an inverted V shape.

Ashwa Sanchalanasana (Equestrian pose)

Once you attain inverted v shape now breathe in, and bring your body down and take your right foot forward and left foot in the backward direction, make sure your right foot must be in between the two hands. Pressure your hips down and look towards sky so that your body make a curve

Hasta Padasana (Hand to Foot pose)

While Breathing out, bring out your left foot forward while keep your palm intact with floor. You may bend the knees, if necessary.

Slightly straighten your knees and if you can, try to touch your knees with the tose and keep breathing

Hastauttanasana (Raised Arms pose)

While breathing, lift your torso above and your hands go above your head both the hands should be joined lean little backward.

Make sure your arms should be closed to your ears, stretch upward as much as you can


As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

“When you inhale, you are taking the strength from God. When you exhale, it represents the service you are giving to the world”.. B.K.S. Iyengar

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