Surya Namaskar Asana


There is no other better way to begin your day than to do Sun Salutation. Better known as Surya Namaskar, this Yoga Pose has its roots in India where it has been practiced since ages. Sun Salutation comprises of 12 poses that need to be followed in a particular order. Regularly practising Surya Namaskar has profound effects on the entire body including the circulatory, respiratory and digestive system as well. So, let’s understand a bit more about this Yoga Pose.


Steps to perform Sun Salutation


  • Begin with Tadasana or Yoga Mountain Pose and gradually get the palms in a prayer-like position. Exhale and then inhale by lifting the arms over your head and keeping them together.
  • Exhale again and next lean down till your hands meet your feet. While inhalation, you need to take your right leg backwards, form an arc-like position and then lift the chin.
  • Once you exhale, keep the left leg back in a plank-like position. Put your weight on hands and feet while keeping the spine & legs at a straight level.
  • Lower the knees, chest and forehead while at the same time retain your breath and keep the hips upwards. Next, inhale, elongate forward and arc backwards. Ensure that your arms are straight.
  • Exhale and lift up the hips to make a triangle with the ground, keeping your face and feet towards the ground and the hips lifted up.
  • Inhale and bring the folded right leg forward, with your right knee pointed towards the raised chin and your right feet flat on the ground. Stand straight, bend down and make your hands hold your feet.
  • Inhale, put your arms perpendicular to your head, while moving it up and then backwards. Flex your body backwards, keeping your waist as the hinge.
  • Exhale and return to Tadasana.


Benefits & Precautions


Right from bringing down stress levels to maintaining a healthy heart, Surya Namaskar does wonder for each and every organ in the human body. This Yoga Pose rejuvenates the entire body, keeps the muscles fit & strong and even ensures a proper functioning of the parathyroid and pituitary glands and thyroid as well. Before practising Sun Salutation you need to bear some important points in mind. Never practise this pose with a full-stomach and avoid drinking water or any other liquid before you do the Sun Salutation. Always practice Surya Namaskar early in the morning and also make sure not to have bath immediately after it.


The Surya Namaskar or Sun Salutation if practised in the right manner can bring in countless benefits for your body, mind and soul. Take care of the above mentioned precautions and pave way for a healthier life with this Yoga Pose.