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Surya Namaskar steps, Benefits, Precautions, Right ways, Best timings.

sun salutation poses

What is Surya Namaskar?

Surya Namaskar is a combination or set of 12 yoga poses. Surya Namaskar means to pray to the lord sun ( salutation towards the lord Sun ) we should practice this early in the morning. While Sun is rising that is the best time to do a Sun salutation. In these yoga poses we stretch our body & make it flexible.

In the yoga Sun represented by Pingala or Surya Nadi, Surya namaskar is a complete Sadhana, spiritual practice, itself for it includes asana, pranayama, mantra, and meditation techniques. It is an excellent group of asanas. Regular practice of Surya namaskar generates the “prana” in the human body.

How to do Surya Namaskar steps ( 12 steps of Surya namaskar )

For starting you must first stand in Tadasana ( Samisthiti), then follow these Sun Salutation steps.

1. Inhale and exhale  – Namaskar asana ( salutation pose )

2. Inhale – Hast uthan asana ( raised arms pose )

3. Exhale – pad hast asana (hand-to-foot pose )

4. Inhale – Ashwa sanchalan asana with right leg back( horse riding pose )

5. Hold your breath – left leg back samtal dandasana ( plank pose )

6. Exhale – Ashtang namaskar asana ( eight limb salutation pose )

7. Inhale – bhujang asana ( cobra pose )

8. Exhale – parwat asana ( mountain pose )

9. Inhale – Ashwa sanchalan asana ( right leg front ) 

10. Exhale – left leg front ( pada hast asana ). 

11. Inhale – hast uthan asana ( raised arms pose )

12. Exhale – namaskar asana ( salutation pose )

NOTE – Repeat with the left leg same to complete the one round.

There are 8 poses and 12 steps in this Surya Namaskar. For proper instructions check out our video below.

Benefits of Surya namaskar

1. practicing Surya namaskar make our body flexible and toned.
2. It gives strength to our back and balance metabolism in our body.
3. These 12 poses to stretch and give strength to our whole body.
4. Regular practice of this can reduce your cholesterol, weight, and fat from the tummy.
5. It boosts the immune system.
6. Practising this gives strength to our spine, muscles, and joints.

Precautions while doing Surya Namaskar

1. Those who have high blood pressure, heart, and hernia problems should not do it. 

2. Practitioners who have back pain and joint pain. So they should avoid it. 

3. Practice Surya namaskar on empty stomach, Don’t eat and drink, and keep 3 hours gap after lunch. 

4. Before practicing Surya namaskar should light warm-up and joint movements. 

5. Stop Surya namaskar during the menstrual cycle and pregnancy. 

6. If you have any kind of injury’s so first consult with a doctor. 

Right ways to do surya namaskar 

1. Beginners people practice Surya namaskar under the guidance of yoga teachers. 

2. Practice Surya namaskar in the morning during sunrise.

3. Practice Surya namaskar on empty stomach.

4. Surya namaskar has a deep effect in detoxifying our internal organs, so you should practice it 5-6 rounds every day.

Best timing to do Surya Namaskar 

The ideal time to practice Surya namaskar is at sunrise, the most peaceful time of day, whenever possible, practice in the open air, and face towards the Sun.


In this blog, we discussed the Traditional Sun Salutation technique. Sun salutation surely improves body’s immunity and digestive system, but without doing it the right way it doesn’t make sense. Join our Yoga teacher training program in order to understand the right ways of doing yoga and start your career in it.

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