Sun salutation made easy (Surya Namaskar)

You might have heard about sun salutation or Surya Namaskar as a form of physical exercise. But the benefits are stretched far more than your view. 

The sun is the source of energy for all living beings on earth. A 10-minute salutation to this massive source of energy seems pretty logical. Many of you are confused with steps that are to be performed in order. 


Here is the simple explanation of the 12-step Surya namaskar

How to do Surya Namaskar

Before you begin, it is advised to take a bath in slightly cold water. It relieves you of any laziness or stress that might hinder the process. 


  1. Pranamasana – The first step is to stand and join hands like prayer, touching your chest. Take a deep breath and try to relax. 


  1. Hastottanasana – The second step is to raise your hands in the same pose like your arms are touching your ear and bend backward as much as you are capable. This will give strength to your spinal cord and improve your stretching capability. 


  1. Hasta Padasana – In this third step, stand in forward bends and come downwards. Keep your legs straight and try to touch the ground. This provides strength to the abdominal muscles and the nervous system. 


  1. Ashwa sanchalanasana – In the 4th step, stretch your left leg behind and keep inhaling. Next, fold your right knee and keep it close to your right chest. Keep your hands on the floor and look up and then bend your neck slightly backward. This will increase your leg flexibility. 


  1. Dandasana – Stretch both of your legs behind, keep your body parallel to the floor. Put your weight on the arms and feet. It will help to tone your legs, arm muscles, and wrist. 


  1. Ashtanga Namaskar – lay down on your abdominal part. Rest your chin, feet, chest, and hands on the floor. Raise your abdomen and hips high. 


  1. Bhujangasana – put your elbows on the side of your body and press your palms into the ground. Raise your chest and head as if you are looking upwards. 


  1. Adho Mukha Svanasana – Elevate your hips and keep your hands and feet on the ground. 


  1. Ashwa Sanchalasana – repeat step 4 with your other leg. 


  1. Hasta Padasana – Repeat step 3. 


  1. Hastottanasana – repeat step 2. 


  1. Pranamasana – Repeat step 1. 


Each step comes with a symbolic meaning 


It begins with the unity of all your undetermined energies. It symbolizes the time before fertilization. The first step means the opening or the birth of the human being. Going forward, the other steps are for materialization and you are using your spiritual energy. It means humility and respect for the creator. It also symbolizes honesty and generosity. 

Other health Benefits

  • Your blood circulation helps you to lose weight. It is said that 10 minutes of sun salutation can burn around 140 calories.

  • It is a complete workout for your upper and lower body. 

  • It is very good to enhance your flexibility. It is one of the best exercises to give strength to your spine.  

  • Your breathing stamina increases as it enhances the capacity of your lungs and gives strength to your heart. 

  • It also provides mental development.