Surya Namaskar: Ultimate workout

Throw light on the importance of surya namaskar

Surya Namaskar, also called Sun Salutation, is a fundamental yoga practice consisting of a flowing sequence of 12 postures. It’s a full-body workout that incorporates stretching, strengthening, and cardiovascular benefits.

Do not try these without a professional help, this information is to provide you an awareness.

If you have any injuries or pre-existing conditions, consult with a doctor or yoga therapist before practicing.

Here’s a breakdown of Surya Namaskar:

Meaning and Origins:

  • Surya Namaskar translates from Sanskrit as “Sun Salutation.”
  • It’s a way to greet and honor the sun, the source of life.
  • While the specific sequence is relatively recent, similar exercises have been practiced in India for centuries.


  • Improves flexibility and range of motion
  • Builds strength and tones muscles
  • Boosts cardiovascular health
  • Increases circulation
  • Improves digestion
  • Helps manage weight
  • Reduces stress and anxiety

Sun Salutation Sequence:

There are twelve postures in a complete Sun Salutation cycle. Here’s a general overview of the flow:

  1. Standing Mountain Pose (Tadasana): Starting position with hands at your sides.
  2. Raised Arms Pose (Hastauttanasana): Inhale, raise your arms overhead.
  3. Forward Fold (Hastapadasana): Exhale, fold forward and hinge at the hips, reaching for your feet.
  4. Equestrian Pose (Ashwa Sanchalanasana): Step back with one leg into a lunge position.
  5. Plank Pose (Dandasana): Lower down to a push-up plank position.
  6. Eight-Limbed Pose (Ashtanga Namaskar): Lower your body to the ground, chest to mat, knees down.
  7. Cobra Pose (Bhujangasana): Lift your chest and upper body off the mat.
  8. Downward-Facing Dog (Adho Mukha Svanasana): Push your hips back and up into an inverted V position.
  9. Equestrian Pose (Ashwa Sanchalanasana): Bring one leg forward between your hands.
  10. Forward Fold (Hastapadasana): Step forward with your other foot and fold forward.
  11. Raised Arms Pose (Hastauttanasana): Inhale and raise your torso back up, reaching your arms overhead.
  12. Standing Mountain Pose (Tadasana): Return to the starting position.

Getting Started:

There are many variations of Sun Salutation. If you’re new to yoga, it’s wise to begin with a beginner-friendly version and focus on proper form over speed. Here are some tips:

  • Breathe deeply and rhythmically throughout the practice.
  • Move slowly and mindfully.
  • Listen to your body and don’t push yourself beyond your limits.
  • Consider practicing with a yoga instructor to ensure proper alignment.

You can find many video tutorials online that demonstrate Surya Namaskar, Here one below

Image credit

Camino (269703), CC BY-SA 3.0, via Wikimedia Commons

My moral story.