In the world of yoga, few practices are as revered, powerful, and transformative as Surya Namaskar, or the Sun Salutation. This dynamic sequence of 12 postures, performed in a graceful flow, is not just a physical exercise — it’s a complete spiritual and physical practice that has been celebrated for thousands of years.
Whether you’re a beginner seeking better health or a seasoned yogi aiming for deeper spiritual awakening, Surya Namaskar offers immense benefits for everyone. Let’s dive into the origin, technique, benefits, and tips for mastering this ancient practice.

What is Surya Namaskar?
Surya Namaskar is a sequence of twelve yoga asanas (postures) linked together with breathwork. Each pose complements the next, creating a rhythmic and meditative flow.
“Surya” means “Sun,” and “Namaskar” means “salutation” or “bowing down.” In yogic tradition, the sun is seen as the source of all energy. Practicing Surya Namaskar is a way of expressing gratitude to the sun for sustaining life on Earth.
Each round of Surya Namaskar consists of two sets, and each set is made up of twelve poses. Regular practice is said to awaken the solar plexus, enhancing creativity, intuition, and vitality.
The 12 Steps of Surya Namaskar
Here’s a breakdown of the traditional 12 poses:
- Pranamasana (Prayer Pose) – Stand tall with hands in prayer position, grounding yourself.
- Hastauttanasana (Raised Arms Pose) – Stretch your arms overhead, arching slightly backward.
- Hasta Padasana (Hand to Foot Pose) – Bend forward, touching your toes or the floor.
- Ashwa Sanchalanasana (Equestrian Pose) – Step one foot back, lift your chest and look up.
- Dandasana (Stick Pose) – Bring the other foot back; body forms a straight line.
- Ashtanga Namaskara (Eight Limbed Salutation) – Lower knees, chest, and chin to the floor.
- Bhujangasana (Cobra Pose) – Slide forward and lift your chest into a gentle backbend.
- Adho Mukha Svanasana (Downward Facing Dog Pose) – Lift hips, forming an inverted “V.”
- Ashwa Sanchalanasana (Equestrian Pose) – Step the opposite foot forward and look up.
- Hasta Padasana (Hand to Foot Pose) – Bring the other foot forward, bend down.
- Hastauttanasana (Raised Arms Pose) – Stretch arms up and back again.
- Pranamasana (Prayer Pose) – Return to the initial prayer position.
Breathing is synchronized with every movement, making Surya Namaskar a mindful, flowing meditation.
Physical Benefits of Surya Namaskar
Performing Surya Namaskar daily can dramatically improve your physical health. Here’s how:
- Full-body workout: It stretches, tones, and strengthens all the major muscle groups.
- Improved flexibility: The sequence works on the spine, hamstrings, shoulders, and chest.
- Boosts cardiovascular health: When done briskly, it serves as a great cardio workout.
- Enhances digestion: The forward and backward bends massage internal organs, improving digestion.
- Strengthens the immune system: Improved circulation boosts immunity.
- Promotes weight loss: Regular practice helps in burning fat and maintaining a healthy metabolism.
Just performing 12 rounds (24 sets) of Surya Namaskar can burn up to 156 calories!
Mental and Spiritual Benefits
Beyond the physical, Surya Namaskar also nurtures mental clarity and emotional balance:
- Reduces stress and anxiety: The breath-coordinated movements calm the nervous system.
- Enhances focus and concentration: Mindful flow improves mental alertness.
- Awakens inner energy: The practice balances the chakras, particularly the solar plexus.
- Instills gratitude: It connects you to nature, encouraging mindfulness and appreciation.
- Builds discipline: Daily practice fosters self-discipline and inner strength.
In essence, Surya Namaskar is a moving prayer — a sacred offering to the universe that aligns body, mind, and spirit.
Best Time to Practice Surya Namaskar
Traditionally, Surya Namaskar is performed at sunrise, facing the sun. Morning practice energizes the body, refreshes the mind, and sets a positive tone for the day.
However, you can practice it in the evening to relieve stress after a busy day. Just make sure you practice on an empty stomach, ideally 2-3 hours after a meal.
How Many Rounds Should You Do?
- Beginners: Start with 2–4 rounds and gradually increase.
- Intermediate: Aim for 6–12 rounds daily.
- Advanced: Practicing 24 or even 48 rounds can be deeply transformative, both physically and spiritually.
Always listen to your body. It’s better to do fewer rounds with proper alignment than to rush through many rounds with poor form.
Tips for an Effective Surya Namaskar Practice
- Warm-up: Begin with light stretching if your body feels stiff.
- Focus on the breath: Every movement should be coordinated with inhalation or exhalation.
- Maintain correct alignment: Proper posture prevents injuries and ensures maximum benefits.
- Practice mindfulness: Stay aware of your body sensations, thoughts, and breath.
- Set an intention: Before you start, dedicate your practice to something meaningful — gratitude, healing, peace.
Remember, it’s not a race — it’s a moving meditation.
Common Variations of Surya Namaskar
Different styles of yoga offer unique variations of Surya Namaskar:
- Hatha Surya Namaskar: Traditional, slow-paced, and focused on breath.
- Ashtanga Surya Namaskar A & B: More dynamic, with additional postures like Chaturanga.
- Power Yoga Surya Namaskar: Faster pace for intense cardiovascular benefits.
- Iyengar Surya Namaskar: Emphasis on precision and alignment, sometimes with props.
You can choose the style that matches your fitness level and goals.
Final Thoughts
In a world that’s constantly rushing, Surya Namaskar invites us to slow down, breathe, and reconnect — with ourselves and with the natural world around us.
It’s a reminder that even a simple daily practice can bring about profound transformation.
Start with just a few rounds each morning. Over time, you’ll find not just your body growing stronger and more flexible, but your mind becoming calmer, and your heart expanding with gratitude.