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12 Poses of Surya Namaskar and Its Health Benefits

12 Poses of Surya Namaskar and Its Health Benefits

Surya Namaskar steps are basically powerful yoga poses that provide an excellent, wholesome cardiovascular workout while also having a positive impact on the body and mind. In other terms, Surya Namaskar, which is also known as the "sun salutation," is a technique that has been used for centuries as a way to express gratitude towards the sun. The sun provides the energy that all forms of life need to survive, so by honoring it, we are simply acknowledging its great importance in our lives!

To be more specific, the Surya Namaskar is a series of 12 regenerating yoga poses that are said to help balance the three important segments (or doshas) of a person's body, namely Kapha, Pitta, and Vata. Among these segments, the "Kapha dosha" consists of earth and water; the "Pitta dosha" of water and fire; and, last but not least, the "Vata dosha" of air and space.

In order to have our bodies and minds function in proper harmony, we need to have the correct balance of all the above-mentioned elements, according to Ayurveda (ancient Indian alternative medicine system). All in all, Surya Namaskar is a set of 12 powerful yoga poses that provide a complete body workout.

This is why learning all 12 poses of Surya Namaskar is essential for maintaining our overall health and well-being. It should also be noted that these salutations are best performed at dawn, facing the rising sun.

Ancient Indian saints (rishis), scholars, and philosophers believed that the many different parts of our body are controlled by different devas, which can be more specifically defined as "divine impulses." According to the ancient Indian healing science of Ayurveda, the solar plexus—located behind the navel—is considered the central (or main) point of all human bodies.

The solar plexus, which is also known as the "second brain of the body," is an amazing anatomical structure. It is directly connected to the sun, and you will be surprised to learn more about its functions and how it affects the body. According to the ancient Indian medicine system, regularly practicing Surya Namaskar asanas (or poses) can help to enhance the solar plexuses and thus increase a person's creative and intuitive abilities.

We often get so busy in our lives that we barely have the time to exercise or meditate. While our lifestyles require physical strength, it is also now more important than ever to take care of our mental health and spend some time in a day to focus on calming our minds.

Benefits of Surya Namaskar

Before we get into the nitty-gritty of the sun salutation (or Surya Namaskar) step names and variations, let's first explore or throw some light on the plethora of benefits of this ancient practice. So, the benefits of Surya Namaskar are as follows:

Every Surya Namaskar Aasan is in itself a powerful yoga pose that can activate (or rejuvenate) every part of your body, including the heart, intestine, stomach, brain, throat, liver, chest, legs, and muscles, among other vital organs. In addition to its benefits for the body, Surya Namaskar, or the sun salutation, is also believed to have several other benefits, such as:

  • The Surya Namaskar is a series of 12 yoga poses that are often performed as a flowing sequence, and all Surya Namaskar poses can improve muscle strength and endurance, as well as flexibility
  • Practicing Surya Namaskar poses (at dawn) on a regular basis can give you a stronger upper body
  • The poses can help maintain the practitioners' cardiovascular health
  • Surya Namaskar poses can also keep your nervous system in good health
  • Surya Namaskar (12) steps can also boost immunity and assist your body in fighting infections or diseases
  • All 12 poses of Surya Namaskar can be a boon for a person's overall health and well-being
  • Regularly practicing Surya Namaskar can help keep you free from depression, anxiety, and other serious mental health issues
  • The powerful 12 poses of Surya Namaskar can significantly improve your life by boosting positivity and providing clearer vision
  • The Surya Namaskar steps can also improve your digestion and promote better sleep

Some other proven health benefits of Surya Namaskar 12 steps include:

Surya Namaskar for Weight Loss


According to research, all Surya Namaskar steps are excellent exercises for weight management. For both men and women, Surya Namaskar steps are efficient in improving muscle strength, toning the lower body, and enhancing strength, especially in the abdominal region and back muscles. What usually happens is that taking certain medicines (or drugs), following strict diets, and lifting weights in the gym can cause a lot of damage to the body, which is why practicing Surya Namaskar yoga poses on a regular basis is important as it strengthens your overall physique.

Several Surya Namaskar yoga poses (or yoga asanas) are specially prepared to target the muscles in our body and attain an appropriate body mass index (BMI) naturally. Many people have also experienced weight loss after performing Surya Namaskar regularly. It should also be noted that performing all 12 poses of Surya Namaskar can burn approximately 156 calories.

Surya Namaskar for a Healthy Mind


The Surya Namaskar (Aasan) practice has been shown to improve cognitive functions of the brain while also relaxing the mind at the same time. The sun salutation, when coupled with chants or Sanskrit mantras in every pose, can help provide the proper balance between a person's body, breath, and mind.

Chanting mantras while performing the asanas can increase spirituality and establish a deep sense of gratitude towards life, thereby providing an absolute sense of peace to the mind and the soul. You can also listen to the mantras on a device while performing the asanas, or chant them verbally or in your mind.

Now that we know the benefits of Surya Namaskar, let's move further and learn the Surya Namaskar names (of all 12 poses) and how to do each one of them in the right way. This powerful ancient Indian practice can be very beneficial if done correctly, so pay close attention to the following information and instructions:

Surya Namaskar: Names and Instructions for All 12 Poses

It's important to know how to perform each of the steps in Surya Namaskar correctly in order to get the most out of this practice. In this section, we'll teach you everything you need to know about the different Surya Namaskar poses and how to do them correctly. So let's get started learning about each pose and the benefits it can provide you:

1. Pranamasana (or Prayer Pose)

This is the first pose of the Surya Namaskar asanas, which can be simply performed by standing upright on your yoga mat with your feet close together. Take a deep breath, noticing your chest expanding. Then, relax your shoulders.

As you inhale, take a deep breath and raise your arms from the sides. Exhale as you join your palms together in front of your chest in a "Namaste" position.


Benefits of Pranamasana: This first pose of Surya Namaskar relaxes the nervous system and aids in maintaining overall body balance. It also helps relieve stress and anxiety and can keep a person calm and composed.

2. Hasta Uttanasana (or Raised Arms Pose)

This is the second pose of Surya Namskar. To start, join your palms together and take a deep breath. Then, lift your arms up while slightly bending backward.


Benefits of Hasta Uttanasana:This will allow you to push the pelvis forward a little, stretch back, and lengthen the spine. Keep the biceps close to your ears while simultaneously stretching the whole body up from the heels.


3. Benefits of Hasta Uttanasana

The benefits of Hasta Uttanasana include stretches and toning of the abdominal muscles. It is also beneficial for people suffering from asthma, lower back pain, and fatigue. Another benefit is that it aids digestion.


Hasta Padasana (or Standing Forward Bend Pose) Out of 12 types of Surya Namaskar, this is the third one, popularly called Hasta Padasana, or Standing Forward Bend Pose. To do this, exhale and bend forward to touch your toes with your fingers. You can bend your knees if necessary at first, but be sure not to bend your spine.

Keep your neck and shoulders relaxed as you try to touch the floor with your fingers, pressing gently into your heels. Inhale while coming back up to your starting position.

Benefits of Hasta Padasana

Hasta Padasana, or the Standing Forward Bend Pose, is a great way to stretch the hamstrings and open up the legs. This pose can also help in curing insomnia, osteoporosis, headaches, anxiety, and stress.

4. Ashwa Sanchalanasana (or Lunge Pose)

After coming back from Hasta Padasana, you need to bend your knees slightly and rest your palms on the floor in line with your feet. Then you will have to inhale and bring your right knee towards the right side of your chest while stretching the left leg backward.

Thereafter, you should balance your body and raise your head facing forward. You should be feeling a good stretch in your left hamstring and right quadriceps. Hold this pose for 30 seconds to one minute, and then switch sides.


Benefits of Ashwa Sanchalanasana The lunge pose, also known as Ashwa Sanchalanasana, is a great way to improve your overall health and well-being. This pose can help to strengthen your spine, increase the flexibility of your back, and lead to better functioning of the liver.

Additionally, the lunge pose can improve your digestion, strengthen your knees and ankles, massage and tone your kidneys, and stimulate the abdominal organs of the body. This excellent pose can also help in developing poise, control, and awareness.

5. Chaturanga Dandasana (or Plank Pose)

It is the fifth of all the types of Surya Namaskar and requires a great deal of core strength. The pose is named after the Sanskrit word for "four-limbed staff" or "four-armed staff." This is because this pose is performed with the arms stretched out in front of the body and the legs stretched out behind the body in a perfect push-up position.

To start the plank pose (or Chaturanga Dandasana) from Ashwa Sanchalanasana (the previous asana), inhale and bring your right leg back, next to the left one. Keep your hands under your shoulders, keeping your body parallel to the ground. Your entire body should be in one straight line; breathe and balance.


Benefits of Chaturanga Dandasana Chaturanga Dandasana is one of the greatest Surya Namaskar asana names, and it is an excellent pose for keeping the mind calm during the entire sequence of poses. Furthermore, Chaturanga Dandasana improves posture by creating a strong connection between the shoulder blades and the back of the rib cage.

With this connection, the shoulders are pulled back and down, improving your posture and thus your confidence. This pose is also beneficial to athletes, as it improves shoulder stability by strengthening the muscles that connect the shoulder blades to the rib cage.

6. Ashtanga Namaskar (or Eight-Limbed Pose)

Ashtanga Namaskar is one of those Surya Namaskar asana names that is unique and has been around for more than a century and a half. It's a powerful variation of the traditional Namaskar, and it's a unique way to focus your mind, body, and spirit.

It's always a good idea to check with your doctor or a yoga expert before performing any asana, but Ashtanga Namaskar is absolutely safe for the vast majority of people to perform. This pose is a great way to prepare your body for a day of work or a day of rest, and it's a good way to bring balance to your life.

To perform this pose, exhale and bring your knees down to the floor. Rest your chin on the floor and raise your hips slightly from the ground. Both your hands, knees, chin, and chest should touch the floor, while your posterior should be suspended in the air. Breathe, and hold the position for as long as it is comfortable.


Benefits of Ashtanga Namaskar Ashtanga Namaskar is a great way to increase flexibility and stretch the back and spine. It strengthens the muscles and relieves stress. It helps to reduce fatigue and insomnia. It is also an excellent way to prepare the mind for meditation.

Ashtanga Namaskar helps stimulate the digestive system, so it is good for treating constipation and other digestion problems. It regulates the menstrual cycle in women. It also helps to strengthen the muscles and the respiratory system. Ashtanga Namaskar improves the quality of life and is excellent for the body, mind, and soul.

7. Bhujangasana (or Cobra Pose)

To achieve this posture, begin by reclining your legs and abdomen onto the ground. Next, place your palms close to your chest, and as you inhale, use the pressure from your hands to raise your upper body off the ground while keeping your pelvis in contact with the floor. Hold this position by keeping your shoulders down and away from your ears, with your feet tucked in and your head and torso held in a raised cobra position.


Benefits of Bhujangasana: This Surya Namaskar asana (or pose) predominantly strengthens the entire spine, the abdomen, and the diaphragm. It tones the liver, spleen, and abdominal organs. It also helps improve the functioning of the heart, lungs, and thyroid gland. It is a great posture for beginners.

8. Adho Mukha Svanasana (or Downward-Facing Dog)

Lie down, releasing your chest from the Bhujangasana, with your back facing the ceiling. Exhale and lift your hips gently to form an inverted "V."

Straighten your elbows and knees while trying to keep your heels on the ground. With every exhale and inhale, go deeper into the stretch. Look toward your navel.


Benefits of Adho Mukha Svanasana : Adho Mukha Svanasana, or downward-facing dog, is a calming and energizing Surya Namaskar pose that offers a host of benefits. This pose mainly helps to calm the nerves and increase blood circulation.

It also relieves stress and strengthens the arms and legs. In women, this yoga asana can help relieve symptoms of menopause.

9. Ashwa Sanchalanasana (or High Lunge Pose)

Coming back from the Adho Mukha Svanasana, bring your right foot forward. Keep your left leg stretched behind you while placing your feet on the mat, and now slowly look forward. Gently push the hips towards the floor to deepen the stretch. Try to get a better stretch this time since you have performed this step before.


Get a better stretch this time since you have performed this step before.

Benefits of Ashwa Sanchalanasana : The Ashwa Sanchalanasana is an excellent way to strengthen the spine while also increasing lung capacity. This pose also happens to be excellent for indigestion and constipation relief.


10. Hasta Padasana (or Standing Forward Bend)

The Sanskrit word "hasta" means "hand," while "padasana" means "foot" or "big toe." Therefore, "hasta padasana" is a yoga pose that involves both the hands and feet.

You can start to perform this Surya Namaskar pose by inhaling and bringing your left foot next to your right. Bend your torso while keeping your hands in place. Then, slowly exhale and touch the ground with your fingers.


Benefits of Hasta Padasana: Hasta padasana is a great way to stretch your hamstrings and open up your legs. It can also help cure insomnia, osteoporosis, headaches, anxiety, and stress.

11. Hasta Uttanasana (or Raised Arms Pose)

Hasta Uttanasana (or Raised Arms Pose) is a standing yoga posture that strengthens your shoulders, back, abdomen, arms, and hands. In this posture, the palms are joined and raised upward in a prayer position. It is an important posture of the Surya Namaskar sequence.

You should first inhale while lifting your upper body, join the palms, and raise your hands upwards. Bend backward and stretch your spine. Yes, you have done this many times before!


Yes, you have done this before.

Benefits of Hasta Uttanasana: Hasta Uttanasana predominantly strengthens the shoulders, the back, and the abdomen. It also helps to make your palms, arms, and hands flexible. Apart from all these benefits, this asana stretches and tones the abdominal muscles and is beneficial for people suffering from asthma, lower back pain, and fatigue.

It also aids digestion. A regular practice of this posture (or asana) helps to improve the overall flexibility of your upper body!

12. Pranamasana (or Prayer Pose)

Coming back to where we had started, you must have noticed that we made a circle of these 12 poses. So, as mentioned in the first step, exhale and stand straight, relaxing your body. Lower the arms in front of your chest in a Namaste.

Pranamasana is a basic standing yoga posture that is usually the first and last asana in any yoga session, such as Surya Namaskar. Many practitioners also do Pranamasana first thing in the morning and last thing at night. It's a simple asana that anyone can do, as it requires no special preparation, equipment, or clothing.


Benefits of Pranamasana : Pranamasana is a traditional yoga asana that is used to help increase the flexibility of the spine and improve the flow of breath. It is also used to help work out the muscles in the back and improve coordination.


Surya Namaskar is a very important form of yoga that can be used to attain a healthy body, mind, and soul. It is also known to be one of the most effective methods of exercise known to mankind. It can help you keep your body fit, healthy, and vibrant. At the same time, it is also very important for the mind and soul because it can make you feel good and more energetic and happy.

When you practice this form of yoga, it will increase the strength of your bones and muscles and improve your overall health. It is also very beneficial for people who suffer from depression, anxiety, and other mental illnesses. It can help them feel better and more energetic. This is why you should practice Surya Namaskar on a regular basis. It will surely help you lead a healthy and happy life!

1. How to do Surya Namaskar?

This article provides detailed instructions on how to correctly perform the Surya Namaskar for the best results and benefits. Please take the time to read it carefully.

2. How many steps are there in Surya Namaskar?

Now that you know how to do Surya Namaskar, you must also know how many steps it has in total. As this article mentions, Surya Namaskar, or the sun salutation, has 12 steps. Each of these steps has a name, which are all (Surya Namaskar step names) listed in this article.

3. How often should I perform Surya Namskar poses?

Surya Namaskar is an invaluable technique in spiritual practice. It helps you to stay healthy. It is a complete workout for your body and mind. So, if you want to stay healthy, Surya Namaskar should be practiced every day. If you have time constraints, you can practice it twice or three times a week.

The great thing about this exercise is that it doesn't take much time. If you keep practicing, you will find it easier to do, and you will be able to do it faster. Therefore, you can do it more frequently!


To achieve the maximum advantages of Surya Namaskar follow these 12 steps for 12 cycles, if it is too much in the beginning, start with smaller cycles.

Did you enjoy performing Surya Namaskar? Do tell us your experience in the comments section.

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