Yoga pose: Surya Namaskar and benefits

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           welcome to socialadvicers. we are going to learn about surya namaskar. what is surya namaskar? how to do surya namaskar? now we are going to learn surya namaskar in step by step process.


                    “Surya namaskar” or “sun salutation” is a series of 12 poses performed in sequential order. These alternating postures flex and stretch the spinal column through their maximum range giving a profound stretch to the whole body. It’s a complete yogic package for the body, breath, mind and the spirit. Surya namaskar has a deep effect in detoxifying the organs through copious oxygenation to a deeper relaxing effect.

        The Surya namaskar is done in the early morning facing the rising sun or in the evening facing the setting sun.

                Each of the 12 poses have a specific mantra which can be chanted mentally or even audibly during each pose.


          To do surya namaskar first you have to warm up your body, and then start your surya namaskar step by step as it is a series of 12 poses of surya namaskar to complete the process. while doing this asana you must stretch as much as you can. dont try to stretch beyond your ability.


Important note before going for steps:

Synchronizing the breath with the movements of the body is very important. The basic breathing principle is to inhale during backward bending postures and exhale during forward bending postures.

The twelve postures are as follows:

Step-1:- PRANAMASANA(salutation posture):

Stand erect with feet together. Join the hand palms together in front of the chest.                    Concentrate on standing straight, steady and in a prayerful attitude. This posture helps to induce a state of introversion, relaxation and calmness. It   activates the chakra called “Anahata” Now exhale fully.


“om mitraaya namaha”

Step-2:- HASTA UTTANASANA(Raised arm posture):

While inhaling stretch both arms above the head. Palms facing upward as an surya namaskararch the back and stretch the whole body shown in the picture. This posture stretches the chest and the abdomen and lifts the prana (energy) upward to the upper parts of the body propelled by inhalation.


“om ravaye namaha”

Step-3:-  PADA HASTASANA(Hand to foot posture):

While exhaling bend the body forward and down, keeping the spine straight. Avoid collapsing the surya namaskarchest or “over-rounding” the upper back. Keep the legs straight and perpendicular to the ground. The knees may be allowed to bend a little if needed. This posture massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. The power of digestion increases and female disorders such as prolapsed and menstrual irregularities and relieved. A healthy flow of blood is sent to the spinal nerves as they are stretched and toned. The hamstring muscles at the back of the thigh and calf muscles are stretched and toned. Inversion increases blood flow to the brain.


“om suryaaya namaha”

Step-4:-  ASHWA SANCHALANASANA(Equestrian posture):

Now inhaling, extend the left leg back and drop the knee to the ground. The right knee is bent and surya namaskarkept between the hands and the right foot placed flat on the ground. Lift the spine and open the chest.


“om bhaanave namaha”

Step-5:- PARVATASANA(Mountain posture):

Now on the exhalation bring the right leg back to join with the left leg. Simultaneously raise the buttocks and lower the head between the arms, So that the body forms a triangle with the floor. Try to place the heels flat on the ground. Focus awareness at the neck area. This posture strengthens the nerves and muscles in the arms and legs, stretches the calf muscles and Achilles tendons and makes the spine straight and taut. It relieves varicose veins and tones spinal nerves. Maintaining the posture take a deep inhalation.


“om khagaya namaha”

Step-6:- ASHTANGA NAMASKARA(Salutation with eight limbs):

Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs – toes, knees, chest, hands, and chin touch the floor. The buttocks are kept up. Hold the breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves.


 “om pooshne namaha”

Ste p-7:-BHUJANGASANA(Cobra pose):

On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Focus the awareness at the base of spine and feel the tension from the forward pull. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves.


“om hiranyagarbhaaya namaha”

Step-8: PARVATASANA(Mountain pose):

Exhale and get back to posture 5 again.


“om marichaye namaha”

Step-9:- ASHWA SANCHALANASANA(Equestrian posture):

Inhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4.


“om adithyaya namaha”

Step-10:- PADA HASTASANA(Hand to foot posture):

Exhaling, bring the left foot forward. Join both legs and resume posture 3.


“om savithre namaha”

Step-11:- HASTA UTTANASANA(Raised arm posture):

Inhale, raise the trunk up and bend backward.

Resume posture 2.


“om arkaya namaha”

Step-12:- PRANAMASANA(Salutation posture):

Straighten the body and bring the hands in surya namaskarfront of the chest. Resume postureno-1


“om bhaskaraya namaha”





  • Acts a detoxifying agent, by getting rid of an enormous quantity of carbon dioxide and other toxic gasses.
  • Tones up the digestive system by the alternate stretching and compression of abdominal organs.
  • Ventilates the lungs, and oxygenates the blood.
  • Strengthens abdominal muscles.
  • Tones up the nervous system and improves memory.
  • Refreshes the skin. Prevents skin disorders.
  • Promotes sleep and calms anxiety.
  • Normalizes the activity of the endocrine glands.
  • In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.
  • Menstrual irregularity and assists in easy childbirth.
  • Prevents loss of hair and graying.
  • Helps reduce weight.
  • Lends grace and ease of movements to the body.
  • Revives and maintains the spirit of youthfulness.
  • Broadens chest and beautifies arms.
  • Makes the spine and waist flexible.
  • Produces health, strength, efficiency and longevity.


  • People with hernia and high blood pressure are warned against this practice.
  • Pregnant women after third month should not practice this asana.
  • Women during menses should also avoid Surya namaskar.
  • People suffering from back aches should seek proper advice before performing this asana.

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