Benefits of Doing Surya Namaskar and Steps to Do It in a Correct Form

Surya Namaskar or Sun salutation is a powerful and effective way to awaken the body and mind. It is a combination of 7 poses which is a 12 steps process. The most common benefits of performing different Surya Namaskar steps are, It improves strength of the muscles, improves mobility of the joints and improves mental health.

12 Steps to do the Surya Namaskar in a correct form

It is advisable to perform all the Surya Namaskar steps after a proper understanding of the poses to avoid any injury. Following are the 12 steps of Sun salutation with directions:

  1. Pranamasana

Stand straight with your shoulders wide open, arms down straight, back stretched straight, placing your feet close together. Inhale and raise your arms to join the palms above your head and exhale while doing the ‘namaste’ pose.

  1. Hasta Uttanasana

Inhale, lift your arms up and slightly bend backwards to first stretch your spine and then your entire body up from the heels.

  1. Hasta Padasana

Exhale while bending forward to touch your toes. If you’re a beginner you can bend your knees while trying to touch the floor, inhale and come back for the next step.

  1. Ashwa Sanchalanasana

While inhaling rest your palms on the floor in line with your feet, bring the right knee forward to your chest and stretch the left leg backwards. Don’t forget to raise keep your face forward and exhale.

  1. Chaturanga Dandasana

Put your right leg back parallel to your left leg, align your shoulders with your hands placed on the floor. Make sure to make one straight line with your body and maintain balance while inhaling.

  1. Ashtanga Namaskar

Exhale and then bring both your knees down to the floor, lean towards the floor to place your chin and chest and raise your hips slightly above the floor. Place your hands right beside your shoulders and inhale.

  1. Bhujangasana

Rest your lower body flat on the ground and then while placing your palms near to your chest, inhale. Stretch your upper body upwards with your head facing forwards making a cobra pose.

  1. Adho Mukha Svanasana

Come back from the Cobra pose by turning inwards to look towards your navel to make an inverted V. Exhale, lift your hips and straighten your elbows.

  1. Ashwa Sanchalanasana

Inhale to bring your right foot forward while keeping your left leg stretched backwards. Keep your face forward to stretch the spine and hip.

  1. Hasta Padasana

Now, exhale to bring your left foot forward, place your hands right next to your feet and slowly bend your torso.

  1.  Hasta Uttanasana

Lift your upper body and inhale to join and raise your hands upwards. Then bend backwards to stretch your spine again.

  1. Pranamasana

Exhale to come back to the ‘namaste’ pose.


Benefits of Surya Namaskar

  • Develops muscle strength and endurance
  • Improves digestive system
  • Fixes the disruptive menstrual cycle
  • Improves body flexibility
  • Enhances the skin glow
  • Improves mental health


Time and time again the Surya Namaskar steps have proven to bring positive changes in people’s lives. You just need to perform it regularly to improve your health and maintain basic fitness.

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