Surya Namaskar: The Twelve Steps or Sun Salutation

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If you find very little time to spare for a daily workout regime but want to stay fit, there is nothing better than Surya Namaskar.

Surya Namaskar, or Sun Salutation, is a series of 12 powerful asanas that provide an excellent cardiovascular workout. This is a wonderful way to keep fit and maintain your peace of mind and soul. Sign up for thisĀ 30-Day Yoga ChallengeĀ if you find it difficult to master poses. You will be guided through the range of motions so that you are ready to tackle the regiment of the 12 steps.


Pranamasana, also known as the prayer pose, is where you begin your Surya Namaskar. Standing upright, align your feet in a straight line on the mat. Deeply inhale, relaxing your shoulders and expanding your chest.

As you inhale, raise your arms to the side. As you exhale join your hands together, as if you were praying to a deity. This is called the Pratham Namaskar, or the first salutation to the sun.


Breathe in, lift your arms and slightly bend backwards while keeping the palms together in the previous position. Your biceps will be close to your ears. Standing on your toes and stretching your entire body backwards is a great way to loosen your muscles.

Hasta Padasana

Breathe out and bend forward at the waist. Keep your spine upright and go down to the ground. Exhale slowly, completely and do this.

Ashwa Sanchalanasana

Stretch your body out parallel to the ground. Hold your hands on the side and bring your right leg towards your chest. Let your left leg stretch out behind. Look up.


As you inhale, throw your right leg backwards to align your body with the ground.

Ashtanga Namaskara

Salutations in eight parts or points is another name for this. Exhale after gently lowering your knees to the floor. Bring your chin down to the floor and keep your hips in the air. Your eight parts, which include two hands, two legs, the chin, and the chest, will now rest on the ground while your hips remain elevated.


It is also called the Cobra Pose. It is as simple as aligning your chest, torso and legs at 90 degrees with the ground. Use your hands to help support your body. Do not transfer all of your weight to them.


Return to parvatasana again from bhujangasana. Slowly raise your midsection, keeping your feet and palms in place. As you enter parvatasana, exhale.

Ashwa Sanchalanasana

Return to the ashwa sanchalanasana from Parvatasana. This time we will do the opposite to what we did at the 4th step. Procedure- Place your left foot in its original position, and bring your right foot forward.

Hasta Padasana

As you exhale, bring your left leg forward slowly next to your right foot. Lift yourself slowly into Hasta Padasana, keeping your hands in the same position.


Inhale, then raise your hands and bend backwards to enter Ardha chakra Asana.

Pranama asana

Exhale, and then stand relaxed in the namaskara Mudra. Feel the positive vibrations throughout your body. Surya Namaskar is completed in this way. This holistic exercise is said to be most beneficial when repeated 12 times.

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