🌞 Surya Namaskar Step-by-Step Guide: Sun Salutations Correctly

Surya Namaskar, or Sun Salutation, is one of yoga’s most complete practices. It combines 12 dynamic poses that enhance flexibility, strength, and mindfulness. Beyond fitness, it stimulates circulation, improves digestion, balances hormones, and fosters mental clarity. Practicing regularly at sunrise can boost energy and align you with the rhythm of nature.

1. Prayer Pose (Pranamasana)

Stand tall, palms together at the chest. This grounding posture improves focus and sets intention for the sequence. Studies show mindful starts reduce stress and enhance awareness.

2. Raised Arms Pose

Inhale, sweep arms overhead, expanding the chest. This improves lung capacity and posture while stretching the spine. Opens the heart chakra, welcoming new energy.

3. Forward Bend (Uttanasana)

Exhale, fold forward. This pose lengthens hamstrings, relieves tension in the back, and stimulates digestion. Scientists link forward bends with calming the nervous system.

4. Equestrian Pose

Step one leg back, drop the knee, and open the chest. Improves hip flexibility, strengthens legs, and enhances balance. Great for boosting blood flow in pelvic region.

5. Plank Pose

Exhale, step back into a plank. Engages the core, shoulders, and arms. Scientifically proven to improve posture and prevent back pain by strengthening stabilizing muscles.

6. Ashtanga Namaskara

Lower knees, chest, and chin to the floor. Builds strength in arms, stimulates the thyroid, and activates upper body muscles. Represents surrender and humility in yoga.

7. Cobra Pose

Inhale, lift chest into Cobra. Opens the heart, strengthens spine, and relieves fatigue. Research shows it helps reduce symptoms of mild depression and anxiety.

8. Downward Dog

Exhale, lift hips high into an inverted V. Enhances blood circulation to the brain, stretches hamstrings, and strengthens shoulders. A restorative yet energizing pose.

9. Low Lunge

Step forward with the opposite leg. Boosts flexibility, strengthens thighs, and aids digestion. Helps balance both hemispheres of the body and mind.

10. Forward Bend

Return to Uttanasana, folding deep. Releases stress, stretches spine and hamstrings, calming the nervous system. Perfect for grounding energy before finishing the sequence.

11. Raised Arms Pose

Inhale, rise with arms overhead. Improves balance, increases lung expansion, and boosts energy. Helps build focus and clarity for the day ahead.

12. Mountain Pose (Tadasana)

Exhale, return to standing with palms together. Improves posture, stability, and mindfulness. Symbolizes grounding and readiness to embrace life’s flow.