Introduction to Sun Salutation

Sun Salutation, or Surya Namaskar, is a series of yoga poses performed in a flow, traditionally at sunrise to greet the new day. This sequence not only enhances flexibility and strength but also serves as a comprehensive full bodyweight workout. Ideal for all fitness levels, Sun Salutation can be easily integrated into your daily routine to improve physical health, mental clarity, and overall vitality.

Benefits of Sun Salutation

Sun Salutation offers extensive benefits as a holistic exercise. Physically, it enhances cardiovascular performance, boosts stamina, strengthens and tones the muscles, and improves flexibility. Each pose stretches and strengthens different parts of the body, providing a balanced workout. Mentally, this sequence helps reduce stress and anxiety, enhances concentration, and promotes a deep sense of calm. Regular practice can also aid in weight management and improve digestive functions.

Components of Sun Salutation

The traditional Sun Salutation sequence comprises 12 steps, each linked with specific breathing patterns: inhale or exhale. The sequence covers a range of movements including forward bends, backward bends, and deep breaths that promote flexibility and strength. Here’s a breakdown of the typical Sun Salutation sequence:

  1. Pranamasana (Prayer Pose): Start in a standing position with feet together and palms pressed together in front of the chest. Breathe in and out, setting your intention for the practice.
  2. Hastauttanasana (Raised Arms Pose): Inhale and lift your arms up and back, keeping the biceps close to the ears. This pose stretches the whole body from the heels to the tips of the fingers.
  3. Hasta Padasana (Hand to Foot Pose): Exhale and bend forward from the waist, keeping the spine erect. Bring the hands down to the floor beside the feet.
  4. Ashwa Sanchalanasana (Equestrian Pose): Inhale and push your right leg back, as far back as possible. Bring the right knee to the floor and look up, aligning your left knee with the ankle.
  5. Dandasana (Stick Pose): As you hold your breath, bring the left leg back and support your weight on hands and feet, keeping your body in a straight line.
  6. Ashtanga Namaskara (Salute With Eight Parts or Points): Exhale and gently bring your knees down to the floor and rest your chest and chin on the ground. The eight points of contact with the floor are your hands, feet, knees, chest, and chin.
  7. Bhujangasana (Cobra Pose): Slide forward and raise the chest up into the cobra posture. Keep your elbows bent and shoulders away from the ears. Look up.
  8. Adho Mukha Svanasana (Downward Facing Dog Pose): Exhale and lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
  9. Ashwa Sanchalanasana (Equestrian Pose): Inhale and bring the right foot forward between the hands, left knee down to the floor, press the hips down and look up.
  10. Hasta Padasana (Hand to Foot Pose): Exhale and step the left foot forward next to the right foot. Bend the torso forward, keeping the palms on the floor.
  11. Hastauttanasana (Raised Arms Pose): Inhale, roll the spine up, raising the hands up and bend backward a little bit, pushing the hips slightly outward.
  12. Tadasana (Mountain Pose): As you exhale, first straighten the body, then bring the arms down. Relax in this position and reflect on the sensations in your body.

Integrating Sun Salutation into Your Routine

To reap the full benefits of Sun Salutation, it is recommended to perform the sequence at least 5 to 12 times each morning. This helps to set a tone for the day, energizes the body, and calms the mind. As you progress, you can increase the number of repetitions and integrate deeper breathing and meditation practices to enhance the spiritual benefits.

Tips for Practicing Safely

It’s important to perform Sun Salutation at your own pace and comfort level. Beginners should focus on getting the form right to avoid injuries. It’s advisable to practice under the guidance of a qualified yoga instructor initially. Additionally, listen to your body and modify poses as needed to accommodate any physical limitations or injuries.


Sun Salutation is a dynamic full bodyweight workout that offers numerous physical and mental benefits. Whether you are a beginner or an experienced