Surya Namaskar or Sun Salutation Steps and Benefits

Surya Namaskar, commonly known as the “Sun Salutation,” is a classical sequence of yoga postures that synchronizes breath with movement. It is often practised at the start of a yoga session or even as a complete practice in itself. Over centuries, Surya Namaskar or Sun Salutation evolved as a holistic, dynamic flow that activates the body, balances internal energies, and readies the mind for deeper spiritual work. When done with awareness, it bridges movement, breath, and mindfulness in a graceful sequence.

What is Surya Namaskar or Sun Salutation?

“Surya” means “Sun” and “Namaskar” means “salutation” or “greeting.” Surya Namaskar is thus a salute or homage to the sun. In yogic tradition, it honors the solar energy (prana) that sustains life. The practice typically consists of 12 steps (or variations thereof) that combine forward bends, backward bends, lunges, and plank‑type postures. Each movement is coordinated with an inhalation or exhalation, forming a fluid, rhythmic exercise.

In many traditions (such as Sivananda yoga), each of the 12 steps is also associated with a mantra from the Surya (Sun) names, adding a meditative and devotional layer to the practice.

Surya Namaskar is both a warm-up and a full-body flow, bridging strength, flexibility, and breath awareness.

(Also Read: Urdhva Mukha Svanasana Or Upward Facing Dog Steps)

Preparation Poses of Surya Namaskar or Sun Salutation:

Because Surya Namaskar involves dynamic forward and backward bends, hip flexion and extension, and weight shifts, it’s wise to begin with gentle warm-up movements. Some helpful preparatory poses and movements include:

Cat–Cow (Marjaryasana / Bitilasana): Warms up the spine, cervical, thoracic, lumbar regions.
Neck rotations / shoulder rolls: Releases stiffness in the neck and shoulders.
Hip circles / gentle lunges: Loosens hip joints and prepares the legs.
Forward folds with bent knees: Prepares hamstrings and lower back for deeper bending.
Gentle twists (supine or seated): Loosens the spine and helps with mobility.
Wrist and ankle rotations: Since Surya Namaskar places weight on hands and feet, they need to be warmed.

These warm-ups bring circulation to the joints, increase elasticity in muscles and reduce risk of strain.

You need not do complex asanas before Surya Namaskar; even a brief 5–10 minutes of warm-ups is sufficient.

(Also Read: Steps And Benefits Of Shavasana Or Corpse Pose)

Steps to Do Surya Namaskar or Sun Salutation:

Below is a commonly taught 12‑step variation of Surya Namaskar.

1. Pranamasana or Prayer Pose:

Begin by standing tall in Tadasana with feet together and palms joined in front of the chest in Namaste (Anjali Mudra). This pose brings the body and mind into alignment, promoting a sense of calm and focus. Distribute your weight evenly on both feet, lift the chest slightly, and gently engage the core. Take a few deep breaths here to center yourself before beginning the flow. This is both a symbolic and literal gesture of honoring the sun and preparing yourself mentally for the practice.

(Also Read: Paschimottanasana Or Seated Forward Bend Steps & Benefits)

2. Hasta Uttanasana or Raised Arms Pose

Inhale and lift your arms up overhead, keeping them shoulder-width apart or palms together. Gently arch your upper body backward from the thoracic spine while grounding your feet. Stretch the whole front body—chest, abdomen, arms—and look toward your thumbs. This posture opens the heart and lungs, energizes the body, and improves spinal flexibility. Avoid overarching the lower back; instead, engage your glutes and core for support. Keep the neck relaxed and avoid straining it backward.

3. Hasta Padasana or Standing Forward Bend:

Exhale and hinge from your hips to fold forward, bringing your hands toward the floor beside your feet. Bend your knees slightly if your hamstrings or lower back are tight. Let your head hang and relax the neck. This posture stretches the hamstrings, calves, and spine while calming the mind. It also massages abdominal organs and improves digestion. Avoid pulling or forcing yourself down. With regular practice, flexibility improves naturally.

(Also Read: Triangle Pose Or Trikonasana Steps & Benefits)

4. Ashwa Sanchalanasana or Low Lunge Pose:

Inhale and step your right leg back into a deep lunge, keeping the left knee bent at a 90-degree angle. Place your hands on the floor beside the left foot, and look forward or slightly upward. Keep your right knee on the floor and stretch through the right hip flexor. This pose strengthens the legs, opens the hips, and prepares the body for dynamic movement. Ensure the front knee stays above the ankle and doesn’t extend past the toes.

5. Chaturanga Dandasana or Plank Pose:

Exhale and step the left foot back to meet the right, forming a straight line from head to heels. Keep the arms straight and shoulders above the wrists. Engage your core and glutes to maintain a neutral spine. This pose strengthens the arms, shoulders, core, and legs. It also builds endurance and balance. Avoid sagging the hips or raising them too high. If needed, modify by dropping the knees to the floor while keeping alignment.

6. Ashtanga Namaskara or Eight-Limbed Pose:

Lower your knees, chest, and chin to the mat while keeping the hips slightly lifted. This posture touches eight parts of the body to the floor—feet, knees, chest, chin, and hands. It strengthens the arms and opens the chest and shoulders. It’s a gentle preparation for deeper backbends. Avoid collapsing into the lower back; keep elbows close to the sides. It also helps build control and transitions smoothly into the next posture.

7. Bhujangasana or Cobra Pose:

Inhale and slide forward into Cobra Pose. Press the palms into the floor under your shoulders and lift your chest without overusing the arms. Keep elbows bent and close to the ribs. Engage the back muscles to open the chest and lift the heart. This pose strengthens the spine, improves posture, and stimulates the abdominal organs. Avoid lifting too high or crunching the lower back. Gaze forward or slightly upward without straining the neck.

8. Adho Mukha Svanasana or Downward-Facing Dog Pose:

Exhale and lift your hips up and back into an inverted “V” shape. Straighten the legs and arms while pressing the heels toward the floor and the palms firmly into the mat. Keep the spine long and head between the arms. This pose stretches the entire back body—shoulders, spine, hamstrings, and calves—while building strength in the upper body. It calms the mind and energizes the body. Keep knees slightly bent if hamstrings are tight.

(Also Read: Virabhadrasana III Or Warrior III Steps & Benefits)

9. Ashwa Sanchalanasana or Low Lunge Pose:

Inhale and bring your right foot forward between your hands, mirroring step 4. Drop the left knee to the floor and look ahead or slightly up. Maintain alignment of the front knee above the ankle. This step opens the hips and strengthens the legs, promoting balance and coordination. Feel the stretch in the left hip flexor and avoid collapsing into the hands—keep the chest open and shoulders relaxed. It prepares you to return to the standing sequence.

10. Hasta Padasana or Standing Forward Bend:

Exhale and bring your left foot forward to meet the right, coming into a forward fold again. Let your head hang and relax your spine. Soften the knees if needed. This second forward bend re-stretches the back body and helps calm the nervous system. It also encourages the release of tension in the back and neck. Use this moment to check your breath and alignment before transitioning to the final steps.

(Also Read: Virabhadrasana II Or Warrior II Steps & Benefits)

11. Hasta Uttanasana or Raised Arms Pose:

Inhale, rise up with a straight spine, lifting the arms overhead into a gentle backbend. Just like step 2, stretch the whole front body and look toward the hands. Use core strength to lift the upper body rather than collapsing into the lower back. This reawakens the body’s energy and encourages an open, expansive posture. Keep feet grounded and avoid leaning backward too far to protect the spine.

12. Pranamasana or Prayer Pose:

Exhale and bring the hands back to heart center in Anjali Mudra, returning to the starting position. This final step allows you to pause, absorb the benefits of the sequence, and reset your breath. It marks the completion of one half-round. To complete a full round, repeat the steps leading with the opposite leg. Stand tall, breathe deeply, and notice the effects on your body and mind.

After completing one round with the right leg stepping back first, many traditions recommend repeating with the left leg first to keep symmetry.

Important notes for the steps:

Every upward (expanding) movement is synchronized with inhalation, and every downward (contracting) movement with exhalation.
Move smoothly without jerks; the transitions are as important as the poses.
Avoid locking joints; micro‑bend the knees or elbows when necessary.
If full expressions are not accessible, use modifications (knees down, hands on blocks) and gradually increase depth.
Focus on aligning the body, not on how fast you go.

(Also Read: Virabhadrasana I Or Warrior I Pose Steps And Benefits)

Surya Namaskar or Sun Salutation

Follow-Up Poses After Surya Namaskar or Sun Salutation:

Once you finish your rounds of Surya Namaskar, it’s important to transition into cooling down and grounding poses. Here are some suggestions:

Setu Bandha Sarvangasana or Bridge Pose: Opens the chest and spine.
Balasana or Child’s Pose: Gentle resting, releases tension in back, shoulders.
Shavasana or Corpse Pose: Final rest, allowing the body to integrate the benefits.

Begin with mild poses and gradually bring the body to rest. Savasana is essential for quieting the body and mind after the dynamic flow.

(Also Read: Adho Mukha Svanasana Or Downward Facing Dog Steps And Benefits)

Benefits Of Surya Namaskar or Sun Salutation:

When practised regularly, with awareness and correct alignment, Surya Namaskar offers a rich spectrum of benefits—physical, mental, energetic, and spiritual. Below is an in-depth look:

Surya Namaskar or Sun Salutation is Full-Body Workout:

Surya Namaskar engages almost every major muscle group in the body, including the arms, legs, core, and back. The flowing sequence tones and strengthens muscles while promoting coordination and balance. Practicing multiple rounds builds endurance, agility, and muscle control, making it an effective alternative to gym workouts. It’s especially beneficial for people seeking strength without heavy lifting or machines.

Enhances Flexibility:

Each pose in Surya Namaskar stretches different muscle groups, helping improve flexibility over time. Forward bends loosen tight hamstrings and calves, while backbends open the chest and spine. Lunges stretch the hip flexors, improving mobility in the lower body. Consistent practice increases joint range of motion, reduces stiffness, and prevents injuries—especially for those who sit for long hours or have a sedentary lifestyle.

(Also Read: Utkatasana Or Chair Pose | Steps & Benefits)

Surya Namaskar or Sun Salutation Boosts Cardiovascular Health:

When performed at a steady pace for several rounds, Surya Namaskar provides a mild to moderate cardio workout. It raises the heart rate, improves blood circulation, and strengthens the heart. This dynamic flow enhances oxygen intake and lung capacity, supporting better cardiovascular endurance. It’s a heart-healthy way to stay active, especially for those who prefer low-impact, holistic exercise methods over intense gym routines.

Improves Digestive Function:

The forward bends and abdominal compressions in Surya Namaskar stimulate the digestive organs like the stomach, intestines, and liver. These movements improve peristalsis (the wave-like motion that moves food), helping relieve constipation, bloating, and sluggish digestion. Over time, the practice can support healthier metabolism and nutrient absorption, making it ideal for those looking to naturally boost gut health through mindful movement.

(Also Read: Tadasana Or Mountain Pose Steps And Benefits)

Promotes Weight Loss:

Surya Namaskar increases internal heat and calorie burn, making it effective for weight management when practiced consistently. A daily routine of multiple rounds can help reduce body fat and tone the entire body. Combined with proper breathing and diet, it boosts metabolism and supports hormonal balance. Since it also reduces stress (a contributor to weight gain), it promotes both physical and emotional balance for healthy weight loss.

Reduces Stress and Anxiety:

The rhythmic coordination of breath and movement in Surya Namaskar calms the nervous system and lowers stress hormones like cortisol. Deep breathing activates the parasympathetic nervous system, inducing a state of relaxation. Regular practice helps reduce anxiety, irritability, and mental fatigue, promoting emotional stability. It acts as a natural antidepressant by releasing endorphins and improving mood, making it a powerful mental wellness tool.

(Also Read: Vriksasana Or Tree Pose Steps And Benefits)

Increases Mental Focus:

Surya Namaskar requires conscious movement, breath control, and mental presence, which collectively sharpen concentration and focus. Practicing regularly enhances mind-body coordination and builds mental discipline. As the sequence becomes familiar, it can be meditative, reducing mental clutter and improving cognitive function. This makes it especially beneficial for students, professionals, and anyone seeking to improve productivity, clarity, and decision-making skills through physical practice.

Surya Namaskar or Sun Salutation Energizes the Body:

Surya Namaskar is known for its revitalizing effect. It activates the body’s energy centers (chakras), increases blood flow, and awakens the nervous system, leaving you feeling fresh and alert. Practicing it in the morning helps shake off sluggishness and sets a positive tone for the day. It’s a natural energy booster, often compared to having a cup of coffee—without the crash or side effects.

(Also Read: Bhadrasana Yoga | Steps To Do | Benefits)

Improves Posture and Spinal Health:

The sequence involves alternating forward folds and backbends that help align and strengthen the spine. This reduces slouching and helps correct postural imbalances caused by long hours of sitting or screen time. Regular practice increases spinal flexibility, relieves back stiffness, and strengthens postural muscles. As posture improves, so does breathing, circulation, and overall body alignment, leading to better physical comfort and appearance.

Strengthens the Immune System:

By stimulating internal organs, improving circulation, and promoting detoxification, Surya Namaskar or Sun Salutation boosts the body’s natural defense system. It supports lymphatic flow, helps flush toxins, and regulates hormonal glands like the thymus and thyroid. The reduction in stress and improvement in sleep further strengthen immunity. A strong immune system means fewer infections, quicker recovery, and overall better resilience against illnesses, especially in seasonal transitions.

(Also Read: Simhasana Or Lion Pose | Steps To Do | Benefits)

Precautions of Surya Namaskar or Sun Salutation:

Despite its many benefits, Surya Namaskar must be approached mindfully. Here are important precautions and contraindications:

High blood pressure / heart conditions: The dynamic flow, backbends, and inversions may be risky for individuals with uncontrolled hypertension or heart disorders.
Hernia, ulcer, or abdominal concerns: The compression and expansion in the abdominal area may aggravate these conditions.
Back pain, spinal issues, recent surgeries: Conditions such as herniated disc, sciatica, spinal instability require modifications or avoidance until healed.
Joint pain (knees, wrists): In lunges or plank postures, strain on knees or wrists may occur—use cushioning or modification.
Pregnancy & menstruation: Deep forward or backward bends may be contraindicated, especially in later pregnancy or during menstruation (for those who experience discomfort).
Fever, inflammation, illness: If you’re unwell, avoid practising the full flow.
Overexertion & pushing beyond limits: Doing too many rounds too soon or forcing flexibility can injure muscles or joints.
Ignoring breath coordination: Holding breath or doing movements disconnected from inhalation/exhalation reduces safety and benefits.
Practising immediately after eating: Avoid Surya Namaskar within 2–3 hours of a heavy meal.

Safe practice tips:

Start with fewer rounds (3–5) and gradually increase.
Use props like blocks or lower the intensity of backbends.
Keep knees slightly bent if hamstrings are tight.
Listen to your body — stop or rest if you feel discomfort.

Conclusion:

Surya Namaskar or Sun Salutation is a graceful, multi-dimensional sequence integrating strength, flexibility, breath, energy, and awareness. Whether you approach it as a warm-up, full practice, or moving meditation, it offers transformative effects when done with mindfulness and consistency. Over time, it helps build not just a fit body, but also a calm, centered mind. However, respect your body’s limits. Use modifications, warm up properly, and avoid overdoing it. With patience and dedication, Surya Namaskar can become your daily anchor to vitality, balance, and inner harmony.

(Also Read: Steps And Benefits Of Padmasana Yoga)

FAQ:

Q. How many rounds of Surya Namaskar should a beginner do?

A. Start with 3 to 5 rounds at a slow pace, focusing on alignment and breath. Gradually build up over weeks or months.

Q. Can I do Surya Namaskar in the evening?

A. Yes, traditionally it is done in the early morning, facing the rising sun. But if your schedule demands, you can practise in the evening (facing west) just ensure your stomach is empty and avoid doing it too close to bedtime.

Q. Do I have to chant mantras with each step?

A. No. Mantras are optional and often used in devotional yoga traditions to deepen the meditative or energetic dimension. The physical and breath aspects are sufficient if you prefer a simpler approach.

Q. Will Surya Namaskar help me lose weight?

A. Yes, when done consistently with enough rounds, intensity, and combined with balanced diet and lifestyle, Surya Namaskar can support weight loss by increasing metabolism, stimulating circulation, and building muscle mass.

Q. How long does one round take?

A. One round can take about 1.5 to 3 minutes, depending on the pace and depth. For beginners, it might be longer as you move more slowly.

Q. Is Surya Namaskar enough as a complete yoga practice?

A. It can be, for many practitioners — especially when done in multiple rounds. But many also complement it with seated asanas, pranayama, and meditation for balance and depth.