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12 Effective Surya Namaskar Poses


Surya namaskar or sun salutation consists of 12 poses.

It helps us in providing a positive impact on our mind as well as body. 

The best time to do Surya Namaskar is, early in the morning with an empty stomach.  

As the name signifies, it helps to express gratitude towards the sun for giving us life on this planet earth.

Benefits of Surya Namaskar Poses

It helps us in maintaining cardiovascular health.

Also stimulates the nervous system and helps in stretching and  toning our muscles

This process also strengthens our immune system and enhances cognitive functions of our body.

The Surya namaskar is also perfect for improving our overall health which strengthens the body and relaxes our mind.

Here is the list of 12 surya namaskar asanas:

  1. Pranamasana
  2. Hasta Uttanasana
  3. Padahastasana
  4. Ashwa Sanchalanasana
  5. Dandasana
  6. Ashtanga Namaskara
  7. Bhujangasana
  8. Adho Mukha Svanasana
  9. Ashwa Sanchalanasana
  10. Padahastasana
  11. Hasta Uttanasana
  12. Tadasana

Pranamasana(prayer pose)

In the series of Surya namaskar Poses first pose to start is Pranamasana.

Firstly,   stand up on the yoga mat with balancing equal weight on both of your feet, raise your arms up with a deep breath and join both of them upward.

 After that put your hands parallel to the chest. Come in the pose like you are doing a prayer.

Hasta Uttanasana (raised arms pose)

Now,  stretch both the hands upward with a deep breath. Make sure that your hands are straight and the biceps should be close to your ears. 

And then strengthen your full body upward. Try to raise your pelvis and stand on the tip of your toes if possible.

Pada Hastasana(standing forward bend)

In the series of Surya namaskar Poses next pose is Padhastasana.

In this pose, bend your upper body part downward with erecting the spine and breathe out slowly.  

Push your hands downward and touch the toes.  Don’t worry you will not be able to touch your toes in the beginning. 

So, try to bend your waist you can and push your back downward with stretching the back and pressing the stomach.

Ashwa Sanchalanasana (Equestrian pose)

Now breath in and put both your hands on the yoga mat. 

Put your left leg backwards and stretch it without bending the knee,  balance your body with the right leg bending forward between your both the palms. 

Also, make sure that your left leg also remains in between the palms.  After doing this, raise your head upward and feel the Stretch in the whole body.

Dandasana(Stick Pose)

Next surya namaskar pose, after the previous pose,  keep both your hands on the yoga mat and then raise your right leg backwards.   

Put both the legs and hands in the parallel position,  keep your full body in the straight line from your head to the end of your toes.

Ashtanga Namaskara (Salute with eight parts or points)

Next Surya namaskar post is ashtanga namaskar which is commonly known as salute with eight parts or points. 

Now, what does it mean?

Let us discuss this pose. Firstly,  bring your knees towards the yoga mat gently and exhale slowly, make sure that your hips are slightly back and sliding forward.

Put your chin and then chest on the yoga mat and raise your posterior a little bit.

Now, this is the perfect position for ashtanga namaskar means you’re two hands, two feet, two knees, chin and chest. 

These are the eight parts that are showing gratitude to the sun by touching the yoga mat or the floor.

And for this purpose, the name of the pose is known as Ashtanga Namaskara.

Bhujangasana(cobra pose)

After doing the ashtanga namaskar pose, by Maintaining equal body balance from both hands slide your body forward and stretch your both the hands upward so that you can make a position like a cobra.  

This will help in curing back pain or slip disk issues.

After coming in this bhujangasana position, raise your hand and keep your eyes in the sky.  

For better results try to push your chest slightly forward and push your navel down towards the floor.  This will help in complete stretching of your body.

Adho Mukha Svanasana(Downward facing dog pose)

Now, breathe out, maintain your body balance both hands and legs try to make an inverted V pose.

By making this Surya Namaskar pose, try out touch your heels on the floor so that your hamstring will feel stretched.

Make sure your hips and the tailbone should be lifted upwards.

Now comes the Sanchal, take a breath now by balancing both the hands, put your right foot between the Palms and stretch the left like backwards with a straight line.

And without bending your knees try to look up and press your hips down.

Make sure that your right Calf to the floor after coming in this pose downwards towards the floor which will help to deepen the stretch

Now comes first which is also known as standing forward bend after the ashwa sanchalanasana, 

Take your breath out again try to bend from the waist downwards and try to touch the floor from the palms if necessary you may but if you do then you will get from this pose 

If you can easily send your body upward from the palms, try to touch the nose so that it gets a stronger effect.

Hasta Uttanasana

Next surya namaskar pose is hasta uttanasana which is also known as raised arm pose.

Take a deep breath now raise your hands upward with bending backwards.

Now push the hips outward so that you will get strengthen while raising your hands to make sure that your near the dear keep in mind that the main purpose of this pose is to stretch a food stretching backwards


The last pose is Tadasana or mountain pose firstly make your body straight and exhale and slowly put your arms down and try to relax your mind and the whole body observe the sensation coming in your body.


This whole procedure completes the one round.  try to do as much as you can do it regularly in the morning with the empty stomach for the best results.

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