The meaning of ‘Surya Namaskar’ is to offer or greet the Sun. This yoga asana is the best way to give the body perfect shape and keep the mind calm and healthy.

Surya Namaskar or Sun Salutation means to bow down to the Sun. If you are starting yoga, then practicing ‘Surya Namaskar’ is best for this.

Surya Namaskar combines 12 powerful yoga asanas, an excellent cardio-vascular exercise, and beneficial for health. Surya Namaskar keeps both mind and body healthy.

If you have a short amount of time and looking for a way to stay fit, Surya Namaskar is the best option.

There are two sequences of 12 asanas in each Surya Namaskar state. One order of Surya Namaskar completes 12 yoga asanas. In the second-order of a phase of Surya Namaskar, the same sequence of yoga asanas is repeating, but only the left leg use in place of the right foot. Different Surya Namaskar patterns are there, although it is better to follow the same design and get the best results from regular practice.

Know how to do Surya Namaskar step by step

Step1. Pranamasana (Prayer pose)

Fitscale | Pranamasana (Prayer pose) |

 

Stand upright facing the sun, keep your two paws together, and put the entire weight equally on both feet. Inflate your chest and keep your waist straight.

While inhaling, raise both hands above the side and make a prostration state by mixing the palms while exhaling.

Step 2. Hastauttanasana (Raised arms pose)

Fitscale | Hastauttanasana (Raised arms pose) |

 

Inhaling, raise your hands up and back and keep the biceps close to the ears. In this posture, try to pull the entire body upwards from the ankles to the hands’ fingers.

Step 3. Hastapadasana (Standing forward bend)

Hastapadasana (Standing forward bend)

 

Now slowly exhale and touch the toes with your hands while bending forward. At this time, your head should join to your knees.

Step 4. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose)

 

Breathe in slowly and spread your legs straight backward. The knee of the left leg should meet the ground. Now bend the other leg from the knee and keep the palms upright on the floor. Keep your head towards the sky.

 

Step 5. Dandasana ( Staff Pose )

Dandasana ( Staff Pose )

 

Inhale, move the left leg backward and keep the entire body in a straight line. 

Step 6. Ashtanga Namaskara (Salute with eight parts or points)

Ashtanga Namaskara (Salute with eight parts or points)

 

Now while breathing, join your palms, chest, knees, and feet with the ground. Stay in this state and hold your breath.

Step 7. Bhujangasana (Cobra pose)

Bhujangasana (Cobra pose)

 

Now keeping the palms on the ground, tilt the head back towards the sky as much as possible while shaking the abdomen.

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Adho Mukha Svanasana (Downward facing dog pose)

 

It is also called Parvatasana. For this exercise, keep your feet straight on the ground and lift the hips upwards. While exhaling, keep the shoulders straight and keep the head inward.

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose)

 

Breathe in slowly and spread your legs straight backward. The knee of the straight leg should meet the ground. Now bend the other leg from the knee and keep the palms upright on the floor. Keep your head towards the sky.

Step 10. Hastapadasana (Standing forward bend)

Hastapadasana (Standing forward bend)

 

Now slowly exhale and touch the toes with your hands while bending forward. At this time, your head should join to your knees.

Step 11. Hastauttanasana (Raised arms pose)

Fitscale | Hastauttanasana (Raised arms pose) |

 

Standing in the first position, raise your hands above the head and keep it straight. Now move the hands backward in the position of salutation and tilt the waist backward. During this time you will make the shape of half moon. This asana is also called Ardha Chandrasana.

Step 12. Tadasana (Mountain Pose)

Fitscale | Pranamasana (Prayer pose) |

 

Back to Normal, Stand upright facing the sun and join both feet, keep the waist straight. Now bring the hands near the chest and mix both the palms to create a state of prostration.