Difficulty
Beginner to Intermediate
Duration
10-15 Minutes (12 Rounds)
Sanskrit Name
Surya Namaskar
Why Do It?
Surya Namaskar (Sun Salutation) is not just a physical exercise; it is a complete sadhana (spiritual practice). It is a sequence of 12 powerful postures performed in a rhythmic flow, synchronized with the breath.
It is known as the “Ultimate Asana” because it engages 97% of your muscles, improves digestion (Agni), and awakens the solar plexus energy center. According to Yoga Journal, doing 12 rounds of this every morning provides a full-body cardiovascular workout while calming the mind.
Step-by-Step Instructions
Pranamasana (Prayer Pose): Stand at the edge of your mat, feet together. Join palms in front of your chest. Exhale.
Hastauttanasana (Raised Arms): Inhale, lift arms up and back. Stretch your whole body.
Hastapadasana (Hand to Foot): Exhale, bend forward from the waist. Touch the floor (knees can bend slightly).
Ashwa Sanchalanasana (Equestrian Pose): Inhale, push your right leg back. Look up.
Dandasana (Stick Pose): Hold breath, take the left leg back. Body in a straight line (Plank).
Ashtanga Namaskar (Salute with 8 Parts): Exhale, gently drop knees, chest, and chin to the floor. Hips slightly up.
Bhujangasana (Cobra Pose): Inhale, slide forward and raise your chest like a cobra. Look up.
Adho Mukha Svanasana (Downward Dog): Exhale, lift hips up into an inverted ‘V’. Heels on the floor.
Ashwa Sanchalanasana: Inhale, bring the right foot forward between hands. Look up.
Hastapadasana: Exhale, bring the left foot forward. Bend down.
Hastauttanasana: Inhale, roll up, stretch arms up and back.
Pranamasana: Exhale, return to prayer pose.
⚠️ Safety & Contraindications
Avoid if: You are pregnant (after the first trimester), have a hernia, or suffer from high blood pressure.
Back Pain: If you have severe back pain, avoid the deep forward bends (Steps 3 & 10).
Pacing: Do not rush. Coordinate every move with the breath (Inhale on expansion, Exhale on contraction).