Surya Namaskar: Eliminate Your Fears And Doubts About Surya Namaskar | 12 postures of Surya Namaskar


Overview Of Surya Namaskar

Surya Namaskar is the best among yogasanas. Surya Namaskar means to greet the sun. The Sun is the biggest source of energy. That is why the ancient seers used to worship the sun. Therefore, after performing Surya Namaskar, energy is transmitted to every part of the body.

Surya Namaskar is a combination of 12 most powerful yoga asanas. If you have shorting of time, and you are looking for a way to stay fit, then Surya Namaskar is the best option for you. The practitioner body becomes healthy by its practice. ‘Surya Namaskar’ is also useful for women, men, child, young and old people.

Benefits of Surya Namaskar

Regular exercise of Surya Namaskar enhances physical and mental energy, along with thought and memory also intensify. Surya Namaskar has many other benefits which are as follows:

  • Surya Namaskar provides vitamin-D, which strengthens bones.
  • It is helpful in controlling anger.
  • The waist is flexible and the bones of the spine are strong.
  • Effective in correcting constipation problem.
  • Improves physical and mental strength.
  • Improves digestion and appetite.
  • It helps in the increasing of light in eye.
  • Increases efficiency of heart and lungs.
  • Surya Namaskar activates all the organs, muscles and nerves of the body.
  • From Surya Namaskar Blood flow in the body is speeded up, which gives relief in blood pressure disease.
  • The fat of the stomach is reduced by reducing the weight, which is very helpful in reducing the weight of obese people.
  • The chances of getting skin disease are eliminated.

postures of Surya Namaskar:

  1. Pranamasana | Prayer Pose
  2. Hastauttanasana | Raised Arms Pose
  3. Hansta Padasana | Hand to Foot Pose
  4. Ashwa Sanchalanasana  | Equestrian Pose
  5. Dandasana | Stick Pose
  6. Ashtanga Namaskara | Salute With Eight Parts Or Points
  7. Bhujang Asana | Cobra Pose
  8. Parvatasana | Mountain Pose
  9. Ashwa Sanchalanasana | Equestrian Pose
  10. Hansta Padasana | Hand to Foot Pose
  11. Hastauttanasana | Raised Arms Pose
  12. Pranamasana | Prayer pose

1. Pranamasana | Prayer Pose:

First of all, make sure that you stand upright, face straight towards the sun and join the legs to both, keep the waist straight. Now bring the hands near the chest and mix the two palms together to make a state of prostration, now breathe normally With ॐ मित्राय नम:।, While chanting the mantra, mixing your palms together will create a prayer posture.

2. Hastauttanasana | Raised Arms Pose:

Taking long deep breaths With ॐ रवये नम:।, While chanting the mantra, spread both your arms, tilt both hands upwards towards the sky as much as possible behind the body. The palm of both your hands should be facing towards the front. Make sure that your head is always between your hands.

3. Hansta Padasana | Hand to Foot Pose:

Now exhaling breath With ॐ सूर्याय नम:।, While chanting the mantra, try to touch both the hands downwards on both sides of the feet on the ground. Try to keep the back as parallel to the legs as possible. And to ensure that the knees of the feet remain straight and the weight of the entire body falls equally on both the legs.

4. Ashwa Sanchalanasana  | Equestrian Pose:

Now inhaling With ॐ भानवे नमः।. While chanting the mantra, you will move your right leg behind the body and without touching the knee, touch the toes of the foot on the ground. Make sure your left knee is at a 90 degree angle and your palms are flat on the ground. In this case, your head should be facing forward.

5. Dandasana | Stick Pose:

Exhaling this posture of Surya Namaskar With ॐ खगाय नमः।, While reciting the mantra, move your left leg backward and come in a plank posture. Make sure that when you are in the plank posture, your axes are neither lifting too high nor pushing them down from your back. Your lower back and your body are aligned.

6. Ashtanga Namaskara | Salute With Eight Parts Or Points:

Now With ॐ पूष्णे नमः।, While reciting the mantra, bring your knees down to the ground. Feel like you are doing push-ups, bring your chest down and your chin down, and keep an eye on the front. The hips will be raised slightly. In this state, eight parts of the body touch the ground, so this pose is called Ashtanga Namaskar.

7. Bhujang Asana | Cobra Pose:

Breathing With ॐ हिरण्यगर्भाय नमः।, While chanting the mantra, you will slowly raise your head upwards like a snake and keep the navel on the ground. Now when you are in this posture, do not keep your shoulders under tension and the chest will try to stretch outwards.

8. Parvatasana | Mountain Pose:

On exhale breath With ॐ हिरण्यगर्भाय नमः।, While chanting the mantra as you raise your back in reverse. Try to touch the heel on the floor and try to lengthen your spine.

9. Ashwa Sanchalanasana | Equestrian Pose:

Now take a breath, ॐ आदित्याय नम:।, While chanting the mantra, move your right leg forward if your right foot does not come forward. You can move your left knee to the floor and then move your right leg forward or forward with your hand.

10. Hansta Padasana | Hand to Foot Pose:

With ॐ सवित्रे नमः। while extending your left leg. While chanting the mantra, exhale in this position and try and touch your toes. Place your palms on the floor and stretch as much as you can.

11. Hastauttanasana | Raised Arms Pose:

Breathing ॐ अर्काय नमः।, Raise your hand backwards while chanting the mantra. And try to bend the waist as much as you can.

12. Pranamasana | Prayer pose:

ॐ भास्कराय नमः। while exhaling. While reciting the mantra, both the hands will come back downward in a relaxed prayer posture.

precautions of Surya Namaskar

  • Patients with severe heart problems, high BP People should not do Surya Namaskar.
  • Pregnant women and during menstruation should not do Surya Namaskar.
  • Surya Namaskar should be avoided during wrist injury, knee pain and back pain.
  • Make sure that you are following the correct sequence of breathing and exhaling in each posture.
  • Before doing Surya Namaskar one must do subtle exercise of all the body parts.
  • Initially do it slowly.
  • Do Surya Namaskar empty stomach in the morning in fresh air.

Also Read: Benefit of Surya Namaskar in reducing Hair Fall

Mistakes During Surya Namaskar

  • Not performing breathing techniques properly.
  • Confusion while moving from Bhujangasana to Parvatasana.
  • To control the pressure on the knees while Ashwa Sanchalanasana.
  • Lowering of the lower spine during dandasana.
  • Lack of balance in the arms, neck and spine during Hastauttanasana.


I hope by this article you’ll get all the necessary information regarding the Surya Namaskar. If you have query comment down below and you like this post kindly please share as sharing just need one click, and who knows one click can be helpful to someone.

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