Surya Namaskar, or Sun Salutation, is one of the most complete and powerful yoga practices. It is a sequence of 12 powerful yoga poses performed in a flow, synchronized with the breath. Traditionally practiced at sunrise, it revitalizes the body and mind, preparing you for the day ahead.
The 12 Steps of Surya Namaskar
- Pranamasana (Prayer Pose): Stand at the edge of your mat, feet together. Palms joined in front of the chest.
- Hastauttanasana (Raised Arms Pose): Inhale, lift the arms up and back, stretching the whole body.
- Hastapadasana (Hand to Foot Pose): Exhale, bend forward from the waist, keeping the spine erect. Bring hands down to the floor beside the feet.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale, push the right leg back as far as possible. Look up.
- Dandasana (Stick Pose): Inhale, take the left leg back and bring the whole body in a straight line.
- Ashtanga Namaskara (Salute with Eight Parts): Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor.
- Bhujangasana (Cobra Pose): Slide forward and raise the chest up into the Cobra pose.
- Adho Mukha Svanasana (Downward Facing Dog): Exhale, lift the hips and the tailbone up to bring the body into an inverted 'V' pose.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale, bring the right foot forward in between the two hands.
- Hastapadasana (Hand to Foot Pose): Exhale, bring the left foot forward. Keep the palms on the floor.
- Hastauttanasana (Raised Arms Pose): Inhale, roll the spine up. Raise the hands and bend backward a little.
- Tadasana (Mountain Pose): As you exhale, first straighten the body, then bring the arms down. Relax in this position.
Benefits of Surya Namaskar
- Improves blood circulation and heart health.
- Strengthens muscles and joints.
- Improves digestive system functioning.
- Helps in weight loss and toning the body.
- Calms the mind and reduces anxiety.
Want to master this sequence and teach it to others? Our 200-Hour Yoga Teacher Training covers Surya Namaskar in depth, including alignment and adjustments.