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Understanding The Basics Of Surya Namaskara

Surya Namaskar

Surya Namaskar


Hindu rituals are derived from expressing their respect and gratitude to the natural forces and is being practiced for the last thousand years. Surya namaskar consists of two words 'Surya' means sun and 'Namaskar' mean Salutation so it means salutation to the sun or saluting the Lord Sun. It is a cluster of Yoga or exercise in a sequence of 12 postures that included Mudras, Asanas, and Pranayama to enhance spiritual vision by enchanting the different mantras for each posture. It is an overall combo that improves an individual's health as a whole by boosting up physically, mentally, and spiritually. In recent times, people have become widely accepted as regular exercise and earned the title of 'Habit of health exercise. '

Mantras for each Posture

Method of posing

Stand straight upright in a comfortable position with arms by side and palmer area facing thigh.

  1. Join both hands in a praying manner and enchant Om Suryaya Namah and exhale the breath. ( Pranamasan)
  2. Stretch your body by raising both hands with open palms and without bending elbows, above your head to slightly lean your body in the backward direction with deep breathing in. ( hastautthanasan)
  3. With your hands straight Lean forward with the breath out till the hands touch the greater toe and face rest in between the legs(Padahastasan)
  4. Move your left or right leg backward and bend the other leg from the knee joint and rest the chest over it by looking upward and breathing in deeply.
  5. Straighten your leg which is behind the body in a line making a straight-line body while the other hand will be there only as in step 4 with retention of breath. ( Ashwasanchalanasan)
  6. Kneel the whole body till it touches the ground (include both knees, palms and toes, chin and pubic symphysis ), rest all body should be slightly above the ground level so that the weight of the trunk lies on both the palms (Ashtanga namaskar)
  7. Raise your body from the region above the waist to upward, like the pose as the roaring lion with both palms flat over the ground with deep inhalation of breath. ( Bhujangasan)
  8. The shape of the body becomes like a mountain with the slope in both directions, buttocks representing the peak of the mountain with exhalation. ( Parvatasan)
  9. Repetition of step 4 with the alteration of leg
  10. Same as step 3
  11. Same as step 2
  12. Same as step 1

Sequence of posing

Steps Of Surya Namaskar

Steps Of Surya Namaskar

Instructions before initialization

It should be performed in a sequence with the strict discipline of breath. It should be performed in rhythm with the repetition of 12 postures in a correct sequence. It should always be performed in the morning facing the sun in the east and in the evening facing the sun in the west. It should be done on an empty stomach or at least 2 hours after the meal. The maximum number of repetitions can be done ranging from 12 to 108 rounds depending on the capacity of the individual.

Benefits of Surya Namaskar

  • It corrects postural deformity and spine health in those who had acquired due to a passive lifestyle.
  • Maintain the flexibility and strength of the Spine.
  • Musculoskeletal functioning is enhanced in both upper and lower limbs.
  • Improve the circulation of all involved parts of the body hence their nutrition is also enhanced.
  • Activation of the nervous and endocrine system which indeed improves metabolic functioning.
  • Improve the immune system.
  • It increaser the coordination between the body and mind and increase the disciple of working.
  • Cardiac and respiratory health is improved.
  • Improve the digestive system by increasing secretory enzymes and raising appetite.
  • Improvement in the regulation of bowel habits
  • The involvement of an active mind diverts the individual from stress, anxiety, and other psychological disorders.
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· Delay the aging effect.

· Routine practice can also help you lose excess body fat.

· It helps regulate menstrual cycles and makes childbirth easier


It should be avoided by the person who is suffering from

  • Hernia
  • Chronic respiratory diseases
  • Chronic spine problems
  • Pregnancy of above 3 months as there will be an increase in abdominal pressure during the performance
  • Bodily Weakness.
  • Suffering from high blood pressure
  • Hypoglycemic person
  • Chronic heart Problem.
  • Arthritis especially of knee joint
  • Wrist Injury
  • Muscle wasting
  • Varicose vein

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