How to do 12 Surya Namaskar Postures – You Should Practice Every Morning

Surya Namaskar also known as Sun Salute or Salute to the Sun, is an all-time favorite of many yogis. It is a very systematic technique which combines the twelve asanas in a yoga sequence. Its root is in India where there are many Hindu worshippers of Surya who is the Sun deity.

Surya refers to the Sun and Namaskar denotes bowing down. Fundamentally, yogis devote this yoga practice for the appreciation, paying of honor and reverence to the source of all forms of life, the Sun. It is commonly practice to energize the body and ease out stiffness.


Why Perform Surya Namaskar in the Morning?

It is very ideal to execute the Sun Salutations during sunrise and there is Science about it. According to the ancient Indian sages and saints, there are Devas or divine impulses that rule the different parts of the human body.


Surya Namaskar can help you learn how to internalize the sun as part of your body system. The Surya Namaskar’s design with the twelve postures can help the twelve sun cycles become in sync with your physical cycles.

The solar plexus is the central point of the human body. It is behind the navel and connects with the Sun. This is the primary reason why many yoga masters suggest the practice of Surya Namaskar in the morning. The consistent performance of this method can boost the solar plexus. As a result, vitality, confidence, ingenuity, instinctive and mental abilities increase.


12 Surya Namaskar Steps

The Sun Salutation can be a very good workout for the cardiovascular during a fast pace. On the other hand, it can be very relaxing and reflective when yoga postures are executed at a slower pace. Nonetheless, it is enjoyable to perform salute to the sun either way. Your body will surely stretch and become flexible with regular practice.

Here are the Surya Namaskar steps that you should practice every morning with tips on how to deepen into the pose. Check them out!

Step 1: Prayer pose – Pranamasana


  1. Stand at the end of your mat, keep your feet together and distribute your weight on both feet equally.
  2. Open your chest and just relax your shoulders.
  3. Breathe in and lift both your arms up from the sides.
  4. Exhale and bring your palms together in a prayer position in front of your chest.

Yoga Stretch Deepening Tip:

  1. Activate your feet and stand as if they are tripods.
  2. Activate your legs and keep your spine erect.

Step 2: Raised arms pose – Hastauttanasana


  1. Breath in and lift your arms up and back.
  2. Make sure that your biceps are close to your ears.
  3. Make effort to stretch your whole body starting from the heels up to the finger tips.

Yoga Stretch Deepening Tip:

  1. Push the pelvis forward just a little bit.
  2. Instead of bending backwards, reach up with fingers.

Step 3: Hand to foot pose – Hasta Padasana


  1. Breathing out and bend forward from your waist while keeping your spine straight.
  2. Exhale and completely bring your hands down to the floor beside your feet.

Yoga Stretch Deepening Tip:

  1. Bend your knees to bring your palms down to the floor.
  2. Make a moderate effort to straighten your knees.
  3. Keep your hands motionless in this position.
  4. Never move them until you compete this third sequence.

Step 4: Equestrian pose – Ashwa Sanchalanasana


  1. Breath in and push your right leg as far back as possible.
  2. Bring your right knee to the floor and slowly look up.

Yoga Stretch Deepening Tip:

  1. Check if your left foot is exactly in between the palms.

Step 5: Stick pose – Dandasana


  1. Breath in and take your left leg back
  2. Bring your whole body in a straight line.

Yoga Stretch Deepening Tip:

  1. Keep your arms erect to the floor.

Step 6: Salute with eight parts or points – Ashtanga Namaskara


  1. Gradually bring your knees down to the floor then exhale.
  2. Slightly take your hips back and slide forward.
  3. Relax your chest and chin on the ground.
  4. Elevate your posterior a little bit.

Yoga Stretch Deepening Tip:

  1. The eight parts of your body including two hands, two feet, two knees, chest and chin should touch the ground.

Step 7: Cobra pose – Bhujangasana


  1. Slide forward and raise your chest up into the Cobra pose.
  2. Keep your elbows bent and fixed in this pose.
  3. Keep your shoulders away from your ears.
  4. Slowly look up.

Yoga Stretch Deepening Tip:

  1. Inhale and make a moderate effort to push your chest forward.
  2. Exhale and make a light effort to push your navel down.
  3. Tuck your toes under.
  4. Make sure that you are stretching just as much as you can and do not go beyond the limits of your body.

Step 8: Mountain pose – Parvatasana


  1. Breath out and lift your hips as well as your tail bone up.
  2. Put your chest downwards to create an inverted V pose.

Yoga Stretch Deepening Tip:

  • Keep your heels on the ground as possible.
  • Make a moderate effort to lift your tailbone up.
  • Gradually go deeper into the stretch.

Step 9: Equestrian pose – Ashwa Sanchalanasana


  1. Breath in and bring your right foot forward in between the two hands.
  2. Bring your left knee down to the ground.
  3. Press your hips down then look up.

Yoga Stretch Deepening Tip:

  1. Place your right foot exactly between the two hands.
  2. Make sure that your right calf is perpendicular to the ground.
  3. You only need moderate effort in order to push your hips down towards the floor and deepen the yoga stretch.

Step 10: Hand to foot pose – Hasta Padasana


  1. Breath out and bring your left foot forward.
  2. Keep your palms on the ground.
  3. You can bend your knees, if you feel some discomfort.

Yoga Stretch Deepening Tip:

  1. Gently straighten your knees and if you can, try and touch your nose to the knees.
  2. Keep on breathing.

Step 11: Raised Arms Pose- Hastauttanasana


  1. Breath in and roll your spine up,
  2. Make your hands go up and bend backwards a little bit
  3. Push your hips slightly outward.

Yoga Stretch Deepening Tip:

  1. Make sure that your biceps are beside your ears.
  2. Aim to stretch up more instead of stretching backwards.

Step 12: Standing Mountain pose – Tadasana


  1. Exhale and first straighten your body.
  2. Bring your arms down.

Yoga Stretch Deepening Tip:

  1. Relax in this yoga pose.
  2. Observe the sensations that the Sun salutations bring in your body.

For the finishing, lie down and relax your entire body in a Yoga Nidra. Your body needs sufficient time to adjust to the effects of the stretches of your sun salutations. It can bring enough rest for the mind and body.

Surya Namaskar Benefits

Surya Namaskar is very much idyllic for very busy people who are juggling work, family and fitness program. Young and old can practice this yoga for many health benefits as well as for ensuring great well-being.

1. Good for Weight Management

Yes, most women want to lose weight. It is a very good news that there’s an inexpensive way to do that! You can definitely lose extra calories simply by stretching the abdominal muscles. It can help regulate the hormonal secretions in the thyroid gland which is responsible for weight. Easy childbirth, increase of breastmilk production, zero constipation, healthy skin glow, ageless face and regular menstrual cycles are possible with the help of Surya Namaskar yoga sequence. It is indeed beneficial for women. It can help literally shed fat in areas such as hips, thighs, abdomen, chin and neck.

2. Cognitive Skills Booster

Sun salutations are also great for kids in order to improve concentration and calm the mind. It can help revitalize the nervous systems which is consist of brain and spinal cord.

3. Balance of your Dosha

The Salute to the Sun can help balance the three doshas Pita, Kapha and Vata. These constitutions may go out of balance due to varying factors. The weather, food, day-to-day activities, stress management at work and hours of sleep can all affect the dosha. However, with regular practice of Surya Namaskar, you can actually keep your dosha in balance.

4. Good Maintenance of Over-all Health

Surya Namaskar is beneficial for the lungs and can help decrease any chances of getting tuberculosis. It can help improve the blood circulations so as to prevent blood pressure issues and palpitation. Moreover, it can correct any problems in the functioning of different glands. Believe it or not but it can increase your longevity.

Enjoy your practice of Surya Namaskar. Of course, it is important to do some gentle warm-ups before practicing. Perform your sun salutations at the East direction in the morning whereas West direction if you are executing it in the evening.

Keep some sense of gratitude and smile on your face while doing your Salute to the Sun yoga sequences. Most importantly, it is vital to remember that you need to have grace, perform it at a slow pace and do it with awareness on your breath. Your breathing should always be natural.

Have a great Sun Saluting!