Surya Namaskar (Literally translated to Sun salutation) is the powerful combination of 12 yoga postures(asanas) that gives you a good cardiovascular workout and helps you stay fit and calm all day.

This early morning activity is done empty stomach. It consists of two sets of 12 postures (one set with left leg and other with the right). Let’s start these simple steps to complete Surya Namaskar :


surya namaskarStand at the front of your mat. Take a deep breath in, and raise both arms from your side. As you exhale, bring the palms together in front of the chest in prayer pose.


surya namaskarBreathing in, lift the arms up and back with biceps touching your ears. Gently push your pelvis forward and relax the head and neck. Stretch the whole body.

Hasta Padasana

surya namaskarAs you breath out slowly bend forward from the hips, keeping the spine straight. Bring the hands down to the floor and place them beside your feet, with your fingers in line with your toes.

Ashwa Sanchalanasana

surya namaskarBreath in and bring your right foot back as far as you can. Drop the knee to the ground, hips forward and look up in Equestrian pose.


surya namaskarHolding the breath, bring the left foot back keeping the body in straight plank pose. Keep the arms straight and perpendicular to the floor, in Dandasana.

Ashtanga Namaskara

surya namaskarExhaling, gently bring your knees down to the floor and draw the hips backside. Slide forward to rest your chest and chin on the ground. The hips are off the ground. This is Ashtanga Namaskara where only 8 parts of the body touch the floor.


surya namaskarKeeping your hands and feet where they are, inhale. Relax the hips on the ground, slide forward and up into Bhujangasana.


surya namaskarKeeping the shoulders relaxed, breath out and raise your hips off the ground and into the air. making a gentle effort to reach your heels to the ground.

Ashwa Sanchalanasana

surya namaskarInhaling, move back to Equestrian pose. This time bring the right foot forward between the palms, keeping the left leg stretched behind us.

Hasta Padasana

surya namaskarBreathing out, now bring the left foot forward remembering to keep the fingers in line of the toes.


Hastauttanasana2Inhale as you reach forward, up, and back in hastauttanasana.


surya namaskarAnd finally exhale. Bring the arms back down by the side to straighten your body. Relax, observing the sensations of your body.

Check : How Yoga can lead you to a happy and healthy body?

Repeat the same postures, this time leading with the left leg. One can make 12 round of Surya Namaskar Daily for a healthy, fit and calm day.

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