Surya Namaskar or “Sun Salutation” is a natural technique of expressing gratitude to the Sun which provides all forms of life on the planet. Thus when we perform Surya Namaskar, we completely bow to the illuminator of the world. Surya Namaskar, the asana for the mindful body is known to rejuvenate our body and calms the mind.

The origin of this asana dates back to the Vedic age. The ancient yogis of India recommended this practice as it activates the solar plexus or the second brain, located behind the navel. The solar plexus is the central point of the human body is said to be connected to the Sun. The regular practice of Surya Namaskar acts as a natural detox for the body while increasing one’s intuitive abilities and boosting confidence.


Surya Namaskar – The Asana for Mindful body

Surya Namaskar, also known as the ultimate asana is known to improve memory along with the nervous system. It reduces anxiety by stabilizing the activity of endocrine and thyroid glands, bringing calmness to the mind and body. Including the Surya Namaskar in your daily routine can help improve blood circulation as well as bring back the glow on your face.


How to do the Surya Namaskar?

The yogic sequence of Surya Namaskar constitutes 12 different postures. For best results practice 3-5 sets of Surya Namaskar on an empty stomach. Here’s the cyclic order-

Pranamasana (Prayer Pose)

The Prayer position is known to calm down your mind and enhance the functioning of your nervous system.

How to Do

  • Stand straight on the ground or mat, and keep your feet aligned.
  • Breathe in, lift both your arms from the sides
  • Exhale, and bring your hands together in a prayer position.

Prayer pose

Hasta Uttanasana (Raised Arms Pose)

This posture aids in providing relief from asthma, back pain, stress, and fatigue.

How to Do

  • Lift your arms up, meanwhile slightly bend backward.
  • Keep your biceps close to your ears.
  • Stretch your whole body, gaze upwards as you lengthen your spine, and balance yourself.

Hasta Padasana (Hand to Foot Pose)

This asana provides ample stretch to the knees, thighs, and calves. People suffering from insomnia and osteoporosis can benefit from this pose.

How to Do

  • Bend down towards your knees; touch your toes with your fingers.
  • Ease your shoulders and neck, and press your heels softly to distribute weight evenly.

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Ashwa Sanchalanasana (Equestrian Pose)

This posture in Surya Namaskar, the asana for a mindful body increases willpower and stimulates the digestive system, and lung capacity.

How to Do

  • Now, bend your knees and place both palms on the ground aligned with your feet.
  • Gently stretch your right leg while keeping the left leg at 90 degrees on the ground. Make sure your left foot is between your palms.
  • Balance your body on toes while you slowly lookup

Ashwa Sanchalanasana

 Dandasana (Plank Pose)

This yogic pose helps in improving body posture by toning the abdomen while reinforcing back muscles and spine.

How to Do

  • Take a deep breath, and bring your left leg back.
  • Bring your whole body in a straight line parallel to the ground.



Ashtanga Namaskar (Salute with 8 parts)

This yoga pose is said to strengthen your legs, shoulder, and arms by releasing tension and improves the flexibility of the spine.

How to Do

  • Bring your knees to the floor and exhale.
  • Move your hips slightly back and slide forward.
  • Relax your chest, chin, both knees, hands, and feet on the ground.

Ashtanga Namaskar

Bhujangasana (Cobra Pose)

Surya Namaskar, the asana for the mindful body has multiple benefits for the lower torso including, relief from sciatica and back pain. It regulates the menstrual cycle by toning the abdominal muscles.

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How to Do

  • Inhale deeply, and raise your head backward while placing your palms on the ground.
  • Lift your chest, and look upwards. Place your shoulders away from your ears.
  • Your feet, legs, and lower torso should remain on the ground.


Adho Mukha Svanasana (Downward Facing Dog Pose)

This yogic pose is beneficial for women. It reduces the symptoms of menopause, tightens skin, cures back pain, and improves blood circulation.

How to Do

  • Keep your feet and palms still, lift your hips by straightening the knees and elbows.
  • Put your chest downwards while the body forms an inverted “V” shape.

Adho Mukha Svanasana

Ashwa Sanchalanasana (Equestrian Pose)

Continue with the cyclic order and repeat the pose with the right leg forward.

Ashwa Sanchalanasana

Hasta Padasana (Hand to Foot Pose)

Inhale and from the equestrian pose, go back to the hand and foot pose.

Hasta Uttanasana (Raised Arms Pose)

Now lift your upper body, take a deep breath, and follow the raised arms pose again.


Pranamasana (Prayer Pose)

Exhale, lower your arms and bring the palms in front of the chest forming a prayer. This marks the end of Surya Namaskar, the asana for a mindful body.


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Frequently Asked Questions (FAQs) on Sun Salutation

1. Which is the best time to do Surya Namaskar?

You can do Surya Namaskar at any time of the day. However, the best time to do Surya Namaskar is at sunrise. The sun’s rays help in revitalizing the body and mind. Make sure you face the East direction while executing Surya Namaskar. If you’re doing it in the evening, execute it facing the West direction.

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2. How many times should Surya Namaskar be done in a day?

Start with 2 sets of Surya Namaskar a day and gradually increase the set depending on your stamina. You can do as much as 12 times Surya Namaskar in a day depending on your pace.

3. Will Surya Namaskar help in weight loss?

This yogic asana burns calories as much as an intense workout. When done at a rapid pace, it converts into a cardio exercise. Over some time, you can see the visible results.


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