Sun Salutation Steps: 12 Steps and Their Benefits

It is one of the easiest yoga practices with many health benefits for the body and mind. Surya Namaskar, also known as Sun Salutation Steps1, is a form of yoga practiced and taught widely. Before we get into the Sun Salutation steps, let us first learn about the essence of yoga.

1. Yoga

Yoga combines physical, mental, and spiritual exercises that aim to bring peace to oneself through healing or calming the mind, body, and senses. It involves asanas or body postures, pranayama2, and spiritual chanting. 

sunset yoga pose beach silhouette
Photo by kike vega on Unsplash

Yoga practice is done not only for healing but also because it helps improve a person’s physical health. Some of them think of it as a spiritual practice too.

Yoga is also practiced as a daily workout routine or warm-up exercise. To mention a few benefits, yoga helps improve flexibility and memory, inhibits stress3, reduces depression, and so much more. If all the benefits of yoga were to be listed, they would be endless.

2. Surya Namaskar

It is a yoga practice that honors the Sun and its energy. Sun salutation consisting of 12 steps is usually practiced as a warm-up session at the beginning of yoga or sports class.

It can also be a part of one’s daily workout or exercise routine because the Sun Salutation sequence comes with loads of holistic benefits.

The asanas in sun salutations are linked, and the sequence involves lots of deep breaths in between and during the execution of the asanas. It can also be said that this sequence is dedicated to Lord Surya, the Hindu solar deity. In some places, these 12 asanas are practiced along with mantras associated with each of these twelve asanas.

There are many variations for practicing Surya namaskar, which involves many challenging poses, but the main two types of Sun Salutations are Hatha Surya Namaskar4 (Classical sun salutation) and Ashtanga Surya Namaskar (modern Sun Salutation).

  • Hatha Surya Namaskar

It is the most widely practiced Surya namaskar sequence, which involves twelve steps or asanas.

  • Ashtanga Surya Namaskar

There are two variations within Ashtanga Surya Namaskar

Sun salutation sequence A

This sequence of Sun salutations consists of 9 vinyasas 5or 9 asanas.

Sun salutation sequence B

This sequence of Sun salutations consists of 17 vinyasas or asanas.

3. Benefits of Sun Salutations Steps

Sun Salutation is known for its many health benefits, including mind and body.

Why Do Surya Namaskar?

To list a few benefits:

  • Helps improve the flexibility of the whole body.
  • Improves blood circulation and strengthens heart function. Beneficial for enhancing cardiovascular health.
  • Regulates blood pressure
  • Improves lung capacity and breathing.
  • Increases oxygenation of the entire body.
  • Involves massaging and stretching of the organs and muscles of the body.
  • Aids in weight loss and tones the muscles of the body.
  • Facilitates good waste elimination from the body.
  • Improves concentration and focus.
  • Calms the mind and relieves stress.
  • Acts as a tension-buster
  • Beneficial for people who have insomnia6, asthma, joint problems, and various other such ailments.
  • Improves physical mobility.
  • Boosts immunity and overall health and energy.
  • Helps improve digestion.
  • Balance and sync one’s energy with that of nature.

It is important to keep in mind that you should never exert yourself while performing the asanas and only do the poses within your capability.

4. Sun Salutation Steps

There are twelve poses in the Sun Salutation sequence, and they all comprise a cyclic process, meaning the last pose will bring you back to the initial posture.

4.1. Sun Salutation Steps: Step 1

Pranaam Asana (Prayer pose)

The Prayer Pose - Pranam Asana

Stand with your feet together at any end of a yoga mat.

Balance your whole body weight equally on both feet.

Keep your back straight and face forward.

You can either close your eyes or keep your gaze forward.

Relax your shoulders and expand your chest with both your hands at the side of your body.

Now take a deep breath in, and as you inhale, raise your hands slowly from your sides.

Bring them towards the center, i.e., palms in front of your chest in a prayer position.

While bringing your palms together into a prayer position, breathe out or exhale.

This asana is also known as the Standing mountain pose or Tadasana.

Benefits:

  • Improves concentration

  • Imbibes calmness

  • Aids in maintaining the balance or equilibrium of the body.

  • Relaxes the nervous system

  • Aids in stress reduction and decreasing tension.

  • Calms the mind.

  • Facilitates developing a good posture.

4.2. Sun Salutation Steps: Step 2

Hasta Uttanasana (Raised arms pose)

Hasta Uttanasana. Yoga for Spine health. Yoga for Back pain. Yoga for beginners. Yoga for health.

On your next inhale, raise your arms straight above your head such that the biceps of both arms touch your ears.

As you raise your hands slowly, make sure to arch backward as if reaching for something.

This pose involves stretching your whole body from the heels to the tip of your fingers.

Stretch and lean backward by pushing your pelvis forward as much as possible within your comfortable range.

As mentioned earlier, don’t bend backward. Rather, stretch your body as much as you can.

Bring your gaze upwards or tilt your head facing upwards with your arms.

The palms of your hands can touch or face each other or face upwards.

This asana is called Upward salute, Urdhva Hastasana, or Utthita Hastasana in Tadasana.

Benefits

  • Expands chest, as a result, initiates full intake of oxygen.

  • Stretches the spinal cord, arms, abdominal and intestinal muscles,, i.e., stretches the whole body from toes to the fingertips.

  • Tones abdominal muscles.

  • Aids in digestion

  • Useful for people having asthma.

  • Low back pain and the feeling of tiredness.

  • Helps keep anxiety in check.

4.3. Sun Salutation Steps: Step 3

Hasta Padasana (Standing Forward Bend)

Hasta Padasana | Hand-To-Foot-Pose | Steps | Benefits | Yogic Fitness

Now breathe out or exhale while bringing your hands down as you slowly stretch downward for a forward bend.

Bend forward from your waist while keeping your spine erect.

Try to touch the ground with your hands, and it would be even better if you could place your palms flat against the ground beside your feet.

You can also hold your ankles.

Do not bend your knees while touching the ground.

If your hands do not touch the ground, just try to reach out as much as possible by stretching with your knees and spine straight.

For best results, try to make your chest touch your thighs, and your nose touch your knees while doing the forward bend.

This asana is also called Hand to foot pose Forward bend or Uttanasana, or Padahastasana.

Benefits

  • Tones abdominal muscles, legs i.e., hamstrings and calf muscles.

  • Stretches the spine and broadens back muscles.

  • Expands hips and shoulders.

  • Increases flexibility

  • Facilitates forward bending

  • Prevention and relief from back pain.

  • Helps reduce insomnia, headache, stress, and anxiety.

  • Strengthens thighs and knees.

4.4. Sun Salutation Steps: Step 4

Ashwa Sanchalanasana ( low Lunge)

How to do Ashwa Sanchalanasana

On your next inhale, push your right leg back, as far back as possible, and keep your left foot grounded as it is.

Keep your palms also grounded, and lift your head to look forward.

While stretching your right leg backward, your left leg will bend with your left foot in between your palms.

You can either bring your right knee down or stretch your right leg without bending your knee.

In the latter case, the toes of your right foot will be grounded.

This asana is also called as Equestrian pose or Anjaneyasana.

Benefits

  • Tones abdominal muscles and thigh muscles.

  • Stretches hamstrings

  • Improves flexibility of spine and neck.

  • Relieves indigestion.

  • Helpful for people suffering from constipation,

  • Strengthens the spine and leg muscles.

  • Increases capacity of the lungs.

  • Stimulates the digestive system.

  • Increases willpower.

  • Stimulates the digestive system.

4.5. Sun Salutation Steps: Step 5

Dandasana (Plank pose)

Dandasana (दण्डासन ) | Staff Pose | Yoga For Flabby Arms & Hands | Easy Yoga with AB

Hold your breath and bring your left foot backward parallel to your right leg to come into a plank pose.

Be mindful of your whole body alignment in this pose i.e., your whole body should be in a straight line.

Hands must be grounded in a straight line from the shoulders perpendicular to the ground.

With both legs stretching backward, the back toes are tucked.

Keep your shoulders, tailbone, and legs in sync, as practicing and maintaining the right posture is very important in this asana.

This asana is also known as Phalakasana or stick pose.

Benefits

  • Calms the mind.

  • Strengthens the arms.

  • Strengthens the abdominal and back muscles.

  • Helps in treating some of the problems related to the spinal cord.

  • Enhances body posture.

  • Relaxes the mind

  • Stretches the hamstrings, chest, and shoulders too.

  • Improves endurance of the arms, shoulders, and wrists.

  • Tones abdomen and arms.

  • Good for those with sugar

  • Enhances arm balance

4.6. Sun Salutation Steps: Step 6

Ashtanga Namaskara (Knees chest chin pose) or Chaturanga Dandasana (Four limbed staff pose)

Ashtanga Namaskara || Arm Strength

As you exhale, slowly bring down your knees from the previous pose.

Drop down slowly by sliding forward with your hips raised and tuck in your elbows such that it is hugging your ribs or sides.

Let your chest relax on the ground.

Keep your gaze forward such that your chin also rests on the ground.

Elevate your posterior so your thighs, abdomen, and shins are off the ground with your back toes tucked in, as seen in the previous pose.

The pose should be such that only your chest, chin, hands, knees, and feet are touching the ground.

This asana is also called the eight-point salute.

For those who prefer to and are capable of doing a more advanced pose, they can go for Four-limbed staff poses instead of the Knee’s chest chin pose.

In this pose from the previous plank pose, slowly lower your entire body till your elbows are bent at a 90-degree angle i.e., when a right angle forms between your upper and lower arm.

Gaze down and slightly forward, and hold this pose such that your whole body is off the ground in a straight alignment.

It can be very tiring to hold on to this pose.

Do not practice this pose wrongly or if it is too hard.

Benefits

  • Reduces tension and anxiety.

  • Increases flexibility of the back and spine.

  • Eight parts of your body are focused in a single position.

  • Strengthens muscles of shoulders, back, legs, arms, and chest.

  • Relief from built-up tension around the neck and shoulders.

4.7. Sun Salutation Steps: Step 7

Bhujangasana (Cobra Pose) or Upward Facing Dog (Urdhva Mukha Svanasana)

Bhujangasana | Cobra Yoga Pose | Steps | Benefits | Yogic Fitness

Slide forward such that your body from the waist down is touching the ground.

Untuck your toes and as you inhale, lift from your chest by straightening your arms slightly, coming into the cobra pose.

Here the arms are bent slightly and not straightened out completely, and as a result, the backbend is also mild because it does not take full support of the hands.

Press your legs and the top of your feet onto the ground while getting into the cobra pose.

Droop your shoulders away from your ears and slowly gaze upwards.

This asana is also known as Sphinx pose Salamba Bhujangasana baby cobra or baby backbends.

Those who can do more advanced poses can go for the Upward-facing dog pose or full cobra pose.

In this pose, you lift off from your chest by pressing into your hands, thereby completely straightening your arms such that your abdomen is also lifted.

It also involves keeping your knees straight and lifting your legs off the floor.

Pull your shoulders back and tilt your head upwards.

Here the backbend is very intense and involves lifting the legs, abdomen, and chest off the ground into a backward arch resulting in facing upwards.

It is very important to know your limits while stretching and not overdo it.

This asana is also known as the Upward dog pose.

Benefits

  • Improves mood

  • Tones the uterus and liver

  • Increases flexibility

  • Tones the abdomen

  • Beneficial for kidney and adrenal glands.

  • Stretches back and shoulder muscles.

  • Strengthens entire upper body muscles.

  • Helps in eliminating irregular menstrual cycles.

  • Aids in relief from menstrual cramps.

  • Relieves constipation.

  • Improves blood circulation.

  • Provides relief from back pain.

  • Helpful for those with asthma.

  • Aids in losing belly fat.

4.8. Sun Salutation Steps: Step 8

Adho Mukha Svanasana (Downward-facing dog)

How to do Adho Mukha Svanasana (Downward Facing Dog)

On your exhale, lift your thighs, hips, and tailbone such that you form an inverted ‘V’ pose with your chest inclined downward.

Stretch your hands and shoulders such that they are aligned straight and firm.

Hands should be grounded with fingers spread as they give maximum support in pushing back the hips.

Gaze towards your knees and lengthen through your back and arms.

Press your heels towards the ground as much as possible to ensure maximum stretching.

Stay in this pose for a few breaths or more if you want to take a break.

This asana is also known as the Downward dog pose mountain pose or Parvatasana.

Benefits

  • Increases blood flow to the brain(head region).

  • Helps to control symptoms of menopause.

  • Improves blood circulation around the spinal cord.

  • Stretches arms, shoulders, back, and abdominal muscles.

  • Helps in curing certain problems of the spine.

  • Also stretches and strengthens the leg muscles around the calves, thighs, and ankles.

  • Calms the nerves and relieves stress

  • Prevents and provides relief from back pain and headache.

4.9. Sun Salutation Steps: Step 9

Ashwa Sanchalanasana (low Lunge)

How to do Ashwa Sanchalanasana - The Equestrian Pose

Breathing in, bring your right foot forward in between your hands with the palms grounded i.e., the right calf must be in between the hands and perpendicular to the ground.

Your left leg remains stretched towards the back.

Stretch the left leg so that your left knee touches the ground.

Press down your hips to deepen the stretch.

After settling into the pose, gaze forward.

This asana is also called the Equestrian pose or Anjaneyasana.

From this pose onwards, we come back to the initial positions, thereby slowly approaching the end of the first cycle.

Benefits

  • Tones abdominal muscles and thigh muscles.

  • Stretches hamstrings

  • Improves flexibility of spine and neck.

  • Relieves indigestion.

  • Helpful for people suffering from constipation,

  • Strengthens the spine and leg muscles.

  • Increases capacity of the lungs.

  • Stimulates the digestive system.

  • Increases willpower.

  • Stimulates the digestive system.

4.10. Sun Salutation Steps: Step 10

Hasta Padasana (Standing Forward Bend)

Hastapadasana Yoga | How to do Standing Forward Bend | Benefits | Steps

Exhaling, bring your left foot forward beside your right leg.

This brings you back to the standing forward bend position.

Keep your palms resting on the ground.

Knees must be kept straight, and try to touch your nose to your knees.

Hold this pose for a few minutes.

This asana is also called foot hand pose Forward bend Uttanasana, or Padahastasana.

Benefits

  • Tones abdominal muscles, legs i.e., hamstrings and calf muscles.

  • Stretches the spine and broadens back muscles.

  • Expands hips and shoulders.

  • Increases flexibility

  • Facilitates forward bending.

  • Prevention and relief from back pain.

  • Helps reduce insomnia, headache, stress, and anxiety.

  • Strengthens thighs and knees.

4.11. Sun Salutation Steps: Step 11

Hasta Uttanasana (Raised arms pose)

Hasta Uttanasana. Yoga for Spine health. Yoga for Back pain. Yoga for beginners. Yoga for health.

Now on your next inhale, come back up to the raised arms pose.

Here slowly come up with your hands raised and tilt your upper body backward.

Push the hips forward to stretch the spine rather than just bending backward.

Your upper arms or biceps should be next to your ears.

The main aim of this pose is to stretch yourself out from the feet to the tip of your fingers and does not involve bending backward.

This asana is called Upward salute or Urdhva Hastasana or Utthita Hastasana in Tadasana.

Benefits

  • Expands chest, as a result, initiates full intake of oxygen.

  • Stretches the spinal cord, arms, abdominal and intestinal muscles i.e., stretches the whole body from toes to the fingertips.

  • Tones abdominal muscles.

  • Aids in digestion

  • Useful for people having asthma.

  • Low back pain and the feeling of tiredness.

  • Helps keep anxiety in check.

4.12. Sun Salutation Steps: Step 12

Pranaam asana (Prayer pose)

How to do Pranamasana..#shorts #yoga #yogapractice

Finally, we come to the last pose of the sun salutation sequence, which is nothing but the first step.

Straighten your body from the previous pose.

As you exhale, slowly bring your arms down to your sides and then back to the center i.e., in front of your chest, with your hands in Anjali mudra.

Anjali mudra is nothing but hands folded in a prayer pose.

This asana is also known as the Standing mountain pose or Tadasana.

Benefits

  • Improves concentration

  • Imbibes calmness

  • Aids in maintaining the balance or equilibrium of the body.

  • Relaxes the nervous system

  • Aids in stress reduction and decreasing tension.

  • Calms the mind.

  • Facilitates developing a good posture.

5. What Are Moon Salutations?

serene yoga pose reflection water
Photo by Theme Photos on Unsplash

It is the counter pair of Sun salutations. While Surya namaskar can be related to heat, light, and warm-up, Chandra namaskar is considered to be cooling and calm.

This supports the fact that there is always balance in nature through the existence of opposites or pairs of yin and yang. The main difference is that the Sun salutation honors the Sun and its energy, whereas the Moon Salutation honors the Moon and its energy.

Hence Chandra namaskar is generally practiced in the evenings and Surya namaskar in the early mornings.

Similar to the Sun salutation, the moon salutation also has a few variations and types in its sequences, amongst which few of the sequences are similar to those of the Sun salutation sequences.

There are eight variations for the moon salutation sequence.

6. The Best Time To Practice Sun Salutation

Since Surya namaskar is associated with the Sun, it is best to practice it first thing in the morning.

Face East while doing the asanas as the sun rises in the East.

This is when you will be in an optimum condition to do sun salutations, i.e., with a fresh mind and relaxed body.

Nevertheless, Sun salutation can be performed during any time of the day, especially the classic sun salutation sequence, which involves 12 steps.

It is best to do Surya namaskar outdoors surrounded by nature or, if that is not possible, then in a well-ventilated room. To get the maximum benefits out of Sun salutation, one must do it on an empty stomach. While practicing Surya namaskar, keep in mind to do it at your own pace.

7. Conclusion

Sun Salutation, also known as Surya Namaskar in Sanskrit, is a traditional yoga sequence consisting of a series of postures and movements performed in a specific sequence. It is a fundamental practice in yoga and is often used as a warm-up or as a standalone practice for its physical, mental, and spiritual benefits.

The number of repetitions of Sun Salutation can vary depending on individual preferences and goals. Some people perform a few rounds as part of their daily routine, while others incorporate more repetitions for a more intense workout.

Sun Salutation is a versatile and beneficial yoga practice that encompasses a series of steps designed to promote physical health, mental well-being, and spiritual connection. It can be adapted to suit individual needs and preferences, making it a valuable addition to any yoga practice or fitness routine.

FAQs

1. Can Sun Salutation be adapted for different fitness levels?

A. Yes, Sun Salutation can be adapted by modifying poses and reducing or increasing the pace and intensity to match individual fitness levels.

2. Is Sun Salutation a complete workout on its own?

A. While Sun Salutation provides a good overall workout, it may not be sufficient as the sole workout for everyone. It is often used in conjunction with other yoga practices or exercise routines.

3. Are there different variations of Sun Salutation?

A. Yes, there are various forms and interpretations of Sun Salutation, such as Sun Salutation A and Sun Salutation B. Some styles of yoga have their own unique variations.

Read more

  1. Verma, Abhishek, et al. “An analysis of six weeks training of suryanamaskar (sun salutation) on flexibility of healthy children.” International Journal of Early Childhood 1 (2022): 2295-2299. ↩︎
  2. Jayawardena, Ranil, et al. “Exploring the therapeutic benefits of pranayama (yogic breathing): a systematic review.” International journal of yoga 13.2 (2020): 99. ↩︎
  3. Lu, Siyu, Fang Wei, and Guolin Li. “The evolution of the concept of stress and the framework of the stress system.” Cell Stress 5.6 (2021): 76. ↩︎
  4. Venkatesh, L. Prasanna, and S. Vandhana. “Insights on Surya namaskar from its origin to application towards health.” Journal of Ayurveda and Integrative Medicine 13.2 (2022): 100530. ↩︎
  5. Piña, Alexander A., et al. “The acute effects of vinyasa flow yoga on vascular function, lipid and glucose concentrations, and mood.” Complementary Therapies in Medicine 56 (2021): 102585. ↩︎
  6. Riemann, Dieter, et al. “Sleep, insomnia, and depression.” Neuropsychopharmacology 45.1 (2020): 74-89. ↩︎

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Nandana Sivaprasad

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