How to Do the Surya Namaskar: 12 Steps
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The Surya Namaskar, or Sun Salutation, is a popular series of 12 yoga postures that pay tribute to the sun. It’s an excellent way to start your day or to warm up before your yoga practice. Practicing Surya Namaskar can help improve flexibility, strength, and focus. Follow these 12 steps to master the Surya Namaskar:
1. Pranamasana (Prayer Pose)
Stand at the front of your mat with feet together and hands at your heart in the prayer position. Take a deep breath and relax your shoulders.
2. Hasta Uttanasana (Raised Arms Pose)
Inhale as you raise your arms overhead, palms facing each other. Gently arch your back and gaze upwards.
3. Padahastasana (Standing Forward Fold)
Exhale as you bend forward from the hips and keep your spine straight. Place palms on the ground beside your feet or hold onto your ankles.
4. Ashwa Sanchalanasana (Equestrian Pose)
Inhale as you step your right leg back into a lunge position, with the left knee bent and foot flat on the ground. Lift your chest and gaze forward.
5. Dandasana (Plank Pose)
Exhale as you step your left foot back, coming into a plank position with hands shoulder-width apart and legs straight behind you.
6. Ashtanga Namaskar (Eight-Limbed Salutation)
Lower yourself down onto your knees, chest, and chin with elbows bent and close to the body while keeping hips lifted slightly off the ground.
7. Bhujangasana (Cobra Pose)
On an inhale, slide forward and press through hands to lift chest off the ground. Keep elbows bent slightly and shoulders relaxed as you arch your back and gaze up.
8. Adho Mukha Svanasana (Downward Facing Dog)
Exhale as you lift your hips and press back into Downward Facing Dog, straightening legs and arms while keeping heels grounded and head between arms.
9. Ashwa Sanchalanasana (Equestrian Pose)
Inhale as you step your right foot forward, bringing it between your hands. Keep your left leg extended and lower the left knee to touch the ground. Gaze forward.
10. Padahastasana (Standing Forward Fold)
Exhale as you step your left foot forward to meet the right and return to Standing Forward Fold, keeping a straight spine and relaxed neck.
11. Hasta Uttanasana (Raised Arms Pose)
Inhale as you raise your arms overhead and lengthen the spine. Gently arch your back and gaze upwards.
12. Pranamasana (Prayer Pose)
Exhale and return to Prayer Pose, bringing hands together at heart center in namaste position.
You have now completed one round of Surya Namaskar on the right side. Repeat the sequence for the left side by stepping back with your left foot in steps 4 and 9. Practice several rounds of Surya Namaskar each morning to energize your body and mind for the day ahead.