Sun Salutation: 12 Step Wise Step Best Guide


Sun salutations were originated during the early 20th century, is an amazing cardiovascular health benefit. Sun salutations consist of 12 yoga poses, which are usually done early in the morning. Keeping an empty stomach is an important thing to keep in mind while practicing yoga poses. The immense health benefits of these powerful yoga poses make them more reliable.

mindfulness sun salutations

There are loads of benefits caused by yoga. Some most valuable benefits are-

  1. Yoga makes your body flexible, gives your body and bones strength.
  2. Yoga helps in giving relief to arthritis patients.
  3. People having insomnia gets benefitted after practicing yoga.
  4. Yoga helps in taking care of yourself, both mentally and physically.

All these things can be achieved by doing regular yoga practice. Sun salutations are yoga poses that are suitable for both beginners and experienced people. One can always modify the poses to make them more effective accordingly. You can see the difference in your body and mind from the second day onwards.

A study even confirmed that yoga helps a person achieve different qualities of life. This study even said yoga did help people suffering from mental health problems, too, like anxiety and depression.

1. Health benefits of sun salutations

The health benefits of Surya Namaskar or sun salutations are immense, and one should always try the different yoga poses out. In this competitive world, even children go through stress and life problems from an early age. So it’s always better to let them know about sun salutations’ benefits and get them to practice.

The different benefits are-

  • The different poses help in increasing energy levels.
  • It helps improving digestion and can help in weight loss.
  • Promotes better mental health and peace.
  • Improves body flexibility and gives toned muscles.
  • Better blood circulation and gives freshness throughout a hectic day.

2.  Sun salutation steps

Sun salutations are less time consuming with great outcomes. If properly and regularly done, then it can change a person’s body and mind completely in a good way. But knowing the yoga poses are important. the following poses are to be followed-

2.1 The Prayer Pose or Pranamasana 

This is the first pose of the Surya Namaskara or sun salutation. Bring your feet together and stand at the edge of your yoga mat. After balancing the weight, relax your shoulders and take deep breaths to expand your chest. After this, join your palms together in Anjali Mudra in front of your chest to complete this asana.

pranamasana sun salutation

A. Health Benefits

  • Being the first pose, this pose brings calmness to the entire body
  • This pose improves body posture
  • It helps in balancing your body
  • It helps you create a sense of relaxation at the beginning of the sun salutation poses

2.2 Raised arms pose or Hasta Uttanasana

Take a deep breath and join your palms. Lift your arms like Urdhva Hastasana and slightly bend backward. Try pushing your pelvis a little bit to attain a better pose. Make sure to focus on stretching your body as much as possible, not on bending your body.

sun salutation

A. Health Benefits

  • It helps in toning and stretching the muscles of the abdomen.
  • This pose improves digestion.
  • Improves blood circulation in your body
  • Strengthens the shoulders.

2.3 Standing forward bend pose or Hastapadasana

This is the third step; to do this pose, breathe out and bend your upper body. Keep your spine straight and bring your hand on the side of your legs and try touching the floor. You may not be able to keep your knees straight while trying this pose for the first few attempts.

front bend sun salutation

After regularly doing this pose, you’ll be able to keep your knees straight.

A. Health Benefits

  • This pose helps in stretching every back muscle of your body
  • For women, this yoga pose relieves menstrual problems like cramps
  • It helps in burning fat present in the abdomen area
  • This is also effective for good body posture

2.4 Equestrian Pose or Ashwa Sanchalanasana

This fourth pose is inhaling in and pushing the right leg of yours back as far as you can. Keep both your palms on the floor and bend your left knee in between the palms. After this position, look up at the ceiling to deepen the pose and create more pressure.

sun salutations

After doing this regularly, you can even stretch your arms up for more pressure and effect.

a. Health Benefits

  • this pose immensely helps to strengthen the leg muscles
  • It can help in relieving constipation
  • This pose also helps in toning the kidney and liver for better functioning
  • It helps in stretching the hip muscles
  • This pose can form better calves and top of the feet

2.5 Low Plank pose or Chaturanga Dandasana

Inhaling in, lie down on the floor, and then try taking body up. Straighten your arms and balance your entire body in a straight line, with the help of palms and feet. Hold this pose for 30 or 15 seconds in the beginning. Later on, you’ll easily hold your body up for more minutes.

low plank sun salutation

A. Health Benefits

  • This pose helps in strengthening each and everybody muscles
  • It makes better arm balance and strong arm muscles
  • It also helps in making a stronger spinal cord

2.6 Salute with Eight Parts Pose or Ashtanga Namaskara

This sixth pose of sun salutation is done by first bringing your knees down while exhaling. Take the hips backward and slide the upper body in front and rest the palms by the side of your chest. Rest your chest and chin on the floor while in this position. This pose involves the eight most important body parts, as mentioned in the name itself.

eight part sun salutation

A. Health Benefits

  • Strengthens the arm muscles
  •  It makes the toes flexible.
  • This pose opens up the chest.
  • It helps in making a stronger spinal cord.

2.7 Cobra pose or Bhujangasana

Lie straight on your stomach and take your arms on the side of your chest. While inhaling in, push your chest up with the help of your hands. Make your pelvis touch the floor, look straight, and feet should be tucked in.

cobra pose sun salutation

A. Health Benefits

  • This pose is beneficial to soothe your sciatica.
  • It helps to tone hips.
  • It helps to relieve stress and laziness
  • People having asthma gets benefitted by practicing this asana.

2.8 Downward facing dog pose or Adho Mukha Svanasana

Release your body from Bhujangasana and make your back face the ceiling. Exhaling in, lift your hips in the air keeping your legs and hands straight. Form an inverted ‘V’ and deepen the stretch for more effect. Hold this position for a few minutes before letting go.

sun salutations

A. Health Benefits

  • Stretches the hamstrings and calves of your legs
  • People with bone problems get benefitted by doing this yoga pose every day
  • This stimulates better blood circulation in the brain
  • It provides relief to headaches, fatigue, and back pains.

2.9 Equestrian pose or Ashwa Sanchalanasana

Do the fourth yoga pose again, bring your right foot in the front in between your palms. Rest your left leg on the floor and raise your hips a little bit to deepen the pose. Don’t forget to look forward.

The health benefits are the same as the fourth yoga pose.

2.10 Standing forward bend or Hastapadasana

Again repeat the third step by inhaling in try reaching your feet. Keeping the spine straight, reach as far as you can. If you are a beginner, you won’t be able to straighten your knees.

Try bending it a little at first, don’t rush. After regularly trying, you’ll be able to do this one easily.

People can also try Ardha Uttanasana having problems reaching the feet, and they can maintain a gap which reaching the floor. The health benefits are the same as the third yoga pose.

2.11 Raised arms pose or Hasta Uttanasana

This is also the repetition of the second pose of sun salutation. Stand straight and join your palms and stretch your body backward a little.

Here also, the health benefits are the same as mentioned in the second pose.

2.12 Mountain Pose or Tadasana

The last pose of a sun salutation, or Surya Namaskara, exhale and stand straight. Then bring your hands down from the raised arms pose. This relaxes your entire body, and you observe the calmness of your body.

mountain pose sun salutation

A. Health Benefits

  • This also pose tones and strengthens hips and legs
  • If children practice this yoga pose, then it can cause height growth.
  • This pose can help in getting rid of back pains.

All of these steps are equally important for your health and mind. Don’t forget to miss out on any steps and follow these steps regularly. They promote calmness to the body and mind and make you less stressed and make your day better. After starting yoga, don’t forget to maintain a diet, too, for more effect.

Make sure to do these asanas properly, or else you can get hurt or feel no changes at all. Going to yoga classes is a better option if you can’t achieve the desired outcome. The environment of yoga classes is equally healthy and beneficial for your mind and body.

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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