How to do 12 Asanas of Surya Namaskar?

Surya Namaskar, also known as Sun Salutation, is a powerful and ancient yoga practice that combines 12 different poses performed in a smooth flow. It’s a complete workout for your body and mind, helping to increase your energy, improve flexibility, and sharpen mental focus.

If you’re curious about yoga or looking for a simple routine that brings flexibility and focus, this practice is perfect for you. In this blog, we’ll guide you through each surya namaskar poses step by step, sharing how to move with ease and connect your breath with movement. Discover how this ancient practice can transform your daily routine and bring a sense of harmony to your mind and body. Let’s explore the magic of Sun Salutation for beginners together!

What is Surya Namaskar (Sun Salutation)?

Surya Namaskar is more than just exercise. It is a series of 12 yoga postures performed in a sequence, combined with a specific breathing rhythm. This combination of movement and breath creates a flow that benefits your whole body and mind.

This practice honors the Sun, a source of energy and life, and brings that energy into your body with every round. It helps you start your day feeling refreshed and balanced, and over time, it can create a strong foundation for both physical and mental well-being.

Read Also:- Unlocking the Magic of Konasana: A Journey through Yoga

Benefits of Surya Namaskar

Practicing Positions of Surya Namaskar regularly can bring many benefits:

1. Improves Flexibility:- Surya Namaskar gently stretches and tones all the major muscles in your body. With regular practice, you will notice your muscles becoming more supple and flexible, which helps reduce stiffness and improves your overall range of motion.
2. Boosts Energy:- This sequence of poses stimulates your entire body and increases blood circulation, effectively waking you up and providing a natural energy boost. It’s a great way to start your day feeling refreshed and invigorated without relying on caffeine.
3. Enhances Mental Focus:- The coordinated breathing and movement in Surya Namaskar help calm the mind and reduce stress. This mindful practice increases your concentration and mental clarity, allowing you to stay focused and centered throughout the day.
4. Strengthens Muscles:- Surya Namaskar works all the major muscle groups, including your arms, legs, back, and abdominal muscles. Regular practice builds strength and endurance, helping you stay physically fit and balanced.
5. Improves Posture:- By strengthening your core and back muscles, Surya Namaskar supports better spinal alignment and posture. This can reduce back pain and prevent the common slouching caused by long hours of sitting.
6. Aids Digestion:- The forward bends and twisting motions in the sequence gently massage your internal organs. This helps improve digestion, stimulates metabolism, and supports overall gut health.

Step-by-Step Guide to the 12 Asanas of Surya Namaskar

Here's how to do each of the 12 poses properly. Don't forget to synchronize your breathing with each movement:

1. PRANAMASANA (Prayer Pose)

• Stand along the side of your mat with your feet together, evenly distributing your weight on both feet.
• Straighten your back, open your chest, and relax your shoulders.
• Inhale deeply as you gradually lift your arms up.
• Exhale and bring your hands together in front of your chest in prayer position (Namaste).
• Connect with grounding yourself and setting your mind and body up for the practice to come.

2. HASTA UTTANASANA (Raised Arms Pose)

• Inhale and reach your arms up towards the ceiling.
• Keep your biceps near your ears and your hands facing or pressing into each other.
• Stretch your whole body upwards from your heels to the tips of your fingers.
• Bend backward slightly from the waist keeping your abdomen tight and chest raised.
• Relax your neck and look slightly upwards without straining.

3. PADA HASTASANA (Standing Forward Bend)

• As you exhale, bend forward slowly from your hips.
• Bend keeping your spine straight as possible.
• Attempt to get your palms on the ground beside your feet.
• If your hamstrings are tight, slightly bend your knees for ease. 
• Relax your neck and allow your head to hang freely.
• Notice the stretch down your spine, calves, and hamstrings.

4. ASHWA SANCHALANASANA (Equestrian Pose)

• Breathe in and step your right leg back as far as it will go.
• Lower your right knee down to the floor slowly.
• Place your left foot firmly in between your hands.
• Open your chest and gaze up, maintaining a long spine.
• Keep your left knee directly over your ankle.
• This pose extends your hips, tightens your legs, and enhances balance.

5. PARVATASANA (Mountain Pose or Downward Dog Pose)

• Exhale, and lift your hips up high towards the ceiling.
• Straighten your both legs as far as possible, making an inverted "V" shape with your body.
• Press your palms into the ground, with your fingers extended wide.
• Keep your head down between your arms, looking toward your knees or thighs.
• Attempt to press your heels down toward the floor without straining.
• This pose extends your back, calves, and hamstrings, with strengthening of your arms and shoulders.

6. ASHTANGA NAMASKARA (Salute with Eight Points)

• Carefully lower your knees to the floor.
• Push your body forward, bringing your chest and chin to meet the floor.
• Eight body parts must be on the ground: two hands, two knees, two feet, chest, and chin.
• Your hips should be slightly raised from the ground.
• Ensure your elbows are close to you.
• This pose makes your arms, chest, and back muscles stronger.

7. BHUJANGASANA (Cobra Pose)

• Breathe in and move your chest forward.
• Straighten your arms to lift your chest upwards, but still a bit bent at your elbows.
• Roll your shoulders down and back away from the ears.
• Rest your lower ribs on the floor and hips on the ground.
• Look up slightly without bending your neck.
• This pose compresses and strengthens your spine, as well as opens up the chest.

8. PARVATASANA (Mountain Pose or Downward Dog Pose)

• Breathe out and raise your hips back up to reform the inverted "V" shape.
• Rest your arms and legs straight as far as possible.
• Push your heels towards the floor.
• Unwind your head and neck, and inhale deeply.
• This pose opens up the whole back body and arms.

9. ASHWA SANCHALANASANA (Equestrian Pose)

• Take a deep breath in and bring your right foot forward between your hands.
• Take your left knee down to the floor.
• Open your chest and gaze upwards.
• Keep your right knee over your ankle and hips even.
• Feel the stretch in your hips and thighs.

10. PADA HASTASANA (Standing Forward Bend)

• Exhale and bring the left leg forward next to the right leg.
• Place your palms on the ground or the shins if necessary.
• Fold your knees slightly in case your hamstrings are tight.
• Release the tension in your head and neck.
• Stretch the back and legs.

11. HASTA UTTANASANA (Raised Arms Pose)

• Inhale and roll your spine slowly upwards.
• Place your arms up in the air and arch your back slightly.
• Push the hips forward slightly while keeping the abdomen tight.
• Look up slowly.
• This position stretches your whole front body and enhances spinal mobility.

12. PRANAMASANA (Prayer Pose)

• Breathe out and extend your body completely.
• Fold your palms in front of your chest and bring your arms down.
• Stand up straight and let your body relax.
• Close your eyes and feel the sensations within your body.
• Feel the peacefulness and energy in you after doing one round.

Read Also:- Cow Yoga Pose (Bitilasana)

Tips for Beginners

• Take it Slow: Focus on learning each pose and your breathing before speeding up.
• Modify if Needed: If a pose feels difficult or painful, try an easier version or use props like blocks.
• Practice Daily: Even 5–10 minutes a day will improve your strength and flexibility over time.
• Stay Hydrated: Drink water before and after your practice.
• Wear Comfortable Clothes: Choose loose-fitting clothes that allow free movement.
• Listen to Your Body: Yoga is harmony, so don't push yourself too hard.

Read Also:- How Setu Bandhasana Can Transform Your Life

Bottom Lines

Surya Namaskar is a great exercise to start your day with energy, concentration, and positivity. The 12 poses harmoniously together strengthen your body as a whole, enhance flexibility, and bestow tranquility in your mind. With regular practice, you will feel the difference in your physical health, mental clarity, and overall well-being.

Not only does it invigorate your body but also strengthens your spirit, making you better able to meet the challenges of each new day with strength and equanimity. So, unroll your yoga mat, tap into the energy of the Sun Salutation, and have it shine your way to a healthier, happier life! Incorporate it into your daily life, and see how these brief but rich gestures can reveal your inner light and power.