How to do Surya Namaskar: If one yoga practice blends movement, breath, and mindfulness perfectly, it’s Surya Namaskar (Sun Salutation). This ancient flow of 12 poses is more than a workout; it’s a moving meditation that energises the body, clears the mind, and anchors you to your breath.
Why practice Surya Namaskar?
Sun Salutation stretches and strengthens your muscles, joints, and spine. Each round boosts blood flow and oxygen, while the forward and back bends gently massage the abdominal organs. Practiced with mindful breathing, it lowers stress and sharpens focus.
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Common mistakes in Surya Namaskar:
Even though Surya Namaskar looks simple, beginners often slip up. Each pose has a paired inhale or exhale. Skip the breath, and it becomes exercise, not yoga. Avoid forcing forward bends or backbends; progress slowly to prevent injury. In planks and transitions, don’t drop your hips or lift them too high. Keep a steady line to engage your core. Keep the neck neutral. If you’re stiff, start with a gentle warm-up before the sequence.
Form fixes to make Surya Namaskar safer and better:
Modify with yoga blocks during forward bends to maintain form. Don’t rely on flexibility alone; engage arms, core, and legs. Aim for fewer, focused repetitions rather than high volume without control.
12 steps of Surya Namaskar:
1. Pranamasana (Prayer Pose)
- Stand at the front of your mat, feet together.
- Bring your palms together at your chest in a prayer position.
- Exhale.
2. Hastauttanasana (Raised Arms Pose)
- Inhale, raise your arms up and back.
- Stretch your whole body upward and slightly arch your back.
3. Hasta Padasana (Standing Forward Bend)
- Exhale, bend forward from the hips.
- Place your hands beside your feet, forehead toward knees.
4. Ashwa Sanchalanasana (Equestrian Pose)
- Inhale, step your right leg back.
- Position your left foot between your hands, lift your chest, and look forward.
5. Dandasana (Plank Pose)
- Exhale, step the left leg back.
- Maintain a straight body line from the head to the heels.
6. Ashtanga Namaskara (Eight Limbs Pose)
- Lower knees, chest, and chin to the floor.
- Keep hips slightly raised, elbows close to body.
7. Bhujangasana (Cobra Pose)
- Inhale, slide forward, and lift your chest.
- Keep elbows bent, shoulders away from ears.
8. Adho Mukha Svanasana (Downward Facing Dog)
- Exhale, lift your hips up and back.
- Form an inverted V shape.
9. Ashwa Sanchalanasana (Equestrian Pose)
- Inhale, bring your right foot forward between your hands.
- Look forward, chest open.
10. Hasta Padasana (Standing Forward Bend)
- Exhale, bring your left foot forward.
- Bend from the hips, hands beside feet.
11. Hastauttanasana (Raised Arms Pose)
- Inhale, lift arms up and back.
- Stretch upward and arch slightly.
12. Pranamasana (Prayer Pose)
- Exhale, bring palms together at the chest.
- Return to standing tall.
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Surya Namaskar is more than a sequence; it’s a daily ritual of gratitude, strength, and mindfulness. Learn the 12 steps, focus on form and smart fixes, and avoid common mistakes to make it a safe, powerful part of your routine.
