The Ultimate Guide to Surya Namaskar (Sun Salutation): Importance, Steps, Benefits & Best Time to Practice

1. Pranamasana (Prayer Pose)

How to do: Stand straight with feet together, palms joined in front of your chest in a prayer position. Keep your spine erect, shoulders relaxed, and eyes closed. Take a few deep breaths to center yourself.

Benefits: Helps improve concentration, calms the mind, and prepares the body for the practice ahead.

2. Hasta Uttanasana (Raised Arms Pose)

How to do: Inhale deeply and raise your arms upward and backward, keeping your biceps close to your ears. Stretch your whole body gently while keeping your feet firmly grounded. Look slightly upward.

Benefits: Stretches the spine, improves lung capacity, strengthens the shoulders and arms, and energizes the body.

3. Hasta Padasana (Hand to Foot Pose)

How to do: Exhale, bend forward from the hips, and try to touch your feet or floor with your hands. Keep legs straight and head close to knees.

Benefits: Stretches the back and hamstrings, improves digestion, and calms the mind.

4. Ashwa Sanchalanasana (Equestrian Pose)

How to do: Inhale, stretch your right leg back, keep your left foot between the hands, drop the right knee to the ground, and look up with your chest open.

Benefits: Strengthens legs, opens the chest and hips, improves balance and flexibility.

5. Dandasana (Stick Pose)

How to do: Exhale, move the left leg back to join the right leg. Keep your body in a straight line from head to heels. Arms should be perpendicular to the floor, shoulders above wrists.

Benefits: Builds core strength, improves posture, and prepares the body for the next pose.

6. Ashtanga Namaskara (Salute with Eight Parts

How to do: Exhale, gently lower your knees, chest, and chin to the floor. Keep your hips slightly raised. Eight parts — both feet, both knees, chest, chin, and both hands — should touch the ground.

Benefits: Strengthens arms and chest, improves flexibility, and prepares the body for the upcoming poses.

7. Bhujangasana (Cobra Pose)

How to do: Inhale, press your palms firmly on the ground, and lift your chest up while keeping your elbows slightly bent. Keep your shoulders relaxed and look upward gently.

Benefits: Strengthens the spine, stretches the chest and lungs, and improves flexibility of the back.

8. Adho Mukha Svanasana (Downward Facing Dog Pose)

How to do: Exhale, lift your hips up and back, forming an inverted V shape with your body. Keep your hands shoulder-width apart and feet hip-width apart, pressing your heels gently toward the floor. Keep your head relaxed between your arms.

Benefits: Stretches the spine, shoulders, and hamstrings, improves blood circulation, and energizes the body.

9. Ashwa Sanchalanasana (Equestrian Pose)

How to do: Inhale, bring your right leg forward between your hands, drop your left knee to the floor, and look upward. Keep your palms firmly on the ground and open your chest.

Benefits: Stretches the thighs and groin, strengthens the spine, and improves balance and flexibility.

10. Hastapadasana (Standing Forward Bend)

How to do: Exhale, bring your left leg forward to meet the right leg, and bend forward from the hips. Try to touch your toes or place your palms beside your feet on the floor. Keep your head relaxed and close to your knees.

Benefits: Stretches the hamstrings, calves, and spine; improves digestion and calms the mind.

11. Hastauttanasana (Raised Arms Pose)

How to do: Inhale, lift your torso up and stretch your arms upward and slightly back. Keep your palms facing each other and look up toward your hands. Keep your body straight and engage your core.

Benefits: Stretches the chest and lungs, improves spinal flexibility, and enhances oxygen intake.

12. Tadasana (Mountain Pose)

How to do: Exhale, straighten your body and bring your arms down by your sides. Stand tall with feet together, palms facing your body, and relax your shoulders. Maintain steady breathing and balance.

Benefits: Improves posture, strengthens thighs, knees, and ankles, and promotes calmness and focus.