Why Surya Namaskar is more than just a warm-up
Often introduced as a warm-up in yoga classes, Surya Namaskar (Sun Salutation) is much more than a series of stretches. Rooted in ancient yogic tradition, this 12-step flow pays homage to the Sun—the source of all energy. But beyond its spiritual symbolism, it’s a powerful full-body workout that activates nearly every muscle group, boosts metabolism, and aligns mind with movement.
Practiced regularly, it promotes flexibility, endurance, digestion, emotional balance, and even glowing skin.
But here’s the catch: doing it the right way matters. From breath coordination to posture alignment, the effectiveness of Surya Namaskar lies in your awareness.
The 12 Steps of Surya Namaskar – With Breathing and Alignment Tips
Let’s break down the sequence for one complete round (right and left leg = 1 full cycle):
1. Pranamasana (Prayer Pose)
How: Stand tall, feet together, palms joined at the chest.
Breathing: Inhale + Exhale steadily
Focus: Center yourself. Feel grounded.
2. Hastauttanasana (Raised Arms Pose)
How: Lift arms overhead, arch your back slightly.
Breathing: Inhale
Focus: Stretch the spine. Keep biceps close to ears.
3. Padahastasana (Standing Forward Bend)
How: Bend forward from the hips. Touch the floor or your ankles.
Breathing: Exhale
Focus: Keep knees soft if you're a beginner. Feel the hamstring stretch.
4. Ashwa Sanchalanasana (Equestrian Pose)
How: Step the right leg back, bend the left knee forward.
Breathing: Inhale
Focus: Chest open, back straight, fingertips on the floor.
5. Dandasana (Plank Pose)
How: Step the left leg back, forming a straight plank.
Breathing: Hold breath
Focus: Engage your core. No sagging or arching.
6. Ashtanga Namaskara (Eight-Point Salute)
How: Lower knees, chest, and chin to the floor (hips raised).
Breathing: Exhale
Focus: Eight points touch: feet, knees, chest, hands, and chin.
7. Bhujangasana (Cobra Pose)
How: Slide forward, lift chest, elbows bent.
Breathing: Inhale
Focus: Don’t overarch. Shoulders relaxed, elbows tucked.
8. Adho Mukha Svanasana (Downward-Facing Dog)
How: Push hips up, heels towards the floor.
Breathing: Exhale
Focus: Straight spine. Don’t lock knees.
9. Ashwa Sanchalanasana (Repeat on Left Side)
How: Step the left leg forward, right leg back.
Breathing: Inhale
Focus: Keep gaze forward, hips low.
10. Padahastasana (Forward Bend again)
How: Bring the right leg forward. Bend down from the hips.
Breathing: Exhale
Focus: Same as Step 3.
11. Hastauttanasana (Raised Arms Pose again)
How: Roll up, stretch arms overhead, slight backbend.
Breathing: Inhale
Focus: Lengthen, not collapse into the lower back.
12. Pranamasana (Return to Prayer Pose)
How: Bring hands back to heart center.
Breathing: Exhale
Focus: Observe your breath, feel the flow of energy.
Benefits of Surya Namaskar – Backed by Modern Science
Boosts Metabolism: Repetitive flow engages major muscle groups
Improves Heart Health: When done at a steady rhythm, it works like cardio
Reduces Stress & Anxiety: Deep, rhythmic breathing calms the nervous system
Improves Posture & Flexibility
Enhances Skin & Digestion: Stimulates internal organs and blood flow
Better Sleep: A balanced nervous system = deeper rest
Final Thought: Make Surya Namaskar Your Daily Ritual
Practicing Surya Namaskar is a celebration of movement, breath, and intention. Whether you're a student balancing deadline or a professional fighting screen fatigue, even 5 minutes a day can create powerful shifts in energy and focus.
You don’t need a mat, a studio, or perfection. All you need is space, silence, and the will to greet your inner sun.