Surya Namaskar: A Complete Step-by-Step Guide
- Sumit Gfdigital
- Nov 6
- 3 min read
Surya Namaskar, or Sun Salutation, is a sequence of 12 yoga poses done in one flow. It's popular because it works your entire body in just a few minutes. You can do it in the morning to wake up or anytime you need a quick stretch. This guide will show you exactly how to do it.
Key Takeaways
Surya Namaskar is a 12-pose sequence that exercises your whole body.
It takes just a few minutes but offers multiple benefits.
Focus on breathing correctly with each movement.
Start with 2-3 rounds and build up gradually.
Consistency matters more than perfection.
1. What Is Surya Namaskar?
It's a traditional yoga practice that combines movement with breathing. Each pose flows into the next, creating a smooth sequence. The whole cycle takes about 2-3 minutes. Most people do 5-12 rounds, but even one round helps.
2. Benefits You'll Notice
Improves flexibility in your back, legs, and arms
Builds strength in your core and upper body
Gets your blood flowing
Helps you focus better
Reduces stiffness, especially after sitting all day
3. The Surya Namaskar yoga sequence
1. Prayer Pose (Pranamasana): Stand at the front of your mat. Put your palms together at your chest. Take a deep breath.
2. Raised Arms Pose (Hasta Uttanasana): Breathe in and lift your arms up and back slightly. Keep your biceps close to your ears.
3. Standing Forward Bend (Hasta Padasana): Breathe out and fold forward from your hips. Try to touch the floor beside your feet.
4. Equestrian Pose (Ashwa Sanchalanasana): Breathe in and step your right leg back. Drop your right knee down. Look up.
5. Plank Pose (Dandasana): Hold your breath and step your left leg back. Your body should form a straight line.
6. Eight-Point Pose (Ashtanga Namaskara): Breathe out and lower your knees, chest, and chin to the floor. Keep your hips up.
7. Cobra Pose (Bhujangasana): Breathe in and slide forward. Lift your chest up. Keep your elbows slightly bent.
8. Downward Dog (Adho Mukha Svanasana): Breathe out and lift your hips up and back. Make an inverted V shape.
9. Equestrian Pose (Right Leg): Breathe in and step your right foot forward between your hands. Look up.
10. Standing Forward Bend: Breathe out and bring your left foot forward. Fold down again.
11. Raised Arms Pose: Breathe in and come up with arms overhead.
12. Prayer Pose: Breathe out and return to the starting position.
That's one complete round. Repeat with the left leg leading to balance both sides. You can follow this Surya Namaskar Step-by-Step Guide.
4. Tips for Beginners
How to do Surya Namaskar correctly and stay consistent? The key is to start slow. Don't worry if you can't do the poses perfectly. Your flexibility will improve with practice. If something hurts, ease up. Listen to your body.
Breathe properly. The breathing pattern matters as much as the poses. Don't hold your breath except where mentioned.
Practice on an empty stomach. Early morning works best, but any time is fine if your stomach isn't full.
5. Common Mistakes to Avoid
Rushing through the sequence
Holding your breath
Locking your knees or elbows
Forcing yourself into positions
Skipping the warm-up
Conclusion
The Surya Namaskar step-by-step guide above gives you everything you need to start. You don't need fancy equipment or hours of time. Just a mat and 5-10 minutes. Try it for a week and see how you feel. Your body will thank you.
FAQ
How many rounds of Surya Namaskar should I do daily?
Start with 3-5 rounds. As you get comfortable, you can increase to 12 rounds. Listen to your body and don't overdo it initially.
Can I do Surya Namaskar if I have back pain?
Mild back pain might improve with practice, but check with your doctor first. Modify poses that cause discomfort and avoid forcing any position.
What's the best time to practise the Yoga sun salutation guide?
Early morning on an empty stomach is ideal. But you can do it anytime; just wait 3-4 hours after a heavy meal.
Do I need to be flexible to start?
Not at all. Surya Namaskar actually helps build flexibility. Start where you are and you'll improve with regular practice.
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