Surya Namaskar 12 step



What is Surya Namaskar?


Surya Namaskar is a single mantra to stay fit where there is a set of 12 powerful yoga asana (postures) that provide a good cardiovascular workout. These postures are a good way to keep the body in shape and the mind calm and healthy.

Surya Namaskar is best done early morning on an empty stomach. These 12 yoga poses complete one set of Surya Namaskar.


Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet.


Do 12 rounds of Surya Namaskar followed by rest for 10 mins in Savasana & gradually increase the rounds as per one’s ability.


How to do Surya Namaskar?


  1. Start with pranamasana(prayer pose)

  2. Then move to Hasta Uttanasana ( Raised arm pose )

  3. Now, come in hasta padasana( hand to foot pose )

  4. Move to Ashwa Sanchalanasana (Equestrian pose)

  5. After this we will come in Parvatasana (Mountain pose)

  6. After this come to Ashtanga Namaskar (Salute With Eight Parts Or Points)

  7. Then. Raise chest  & do Bhujangasana (Cobra pose)

  8. Again, move to Parvatasana (Mountain pose)

  9. Ashwa Sanchalanasana (Equestrian pose)

  10. Again move to Hasta Padasana (Hand to Foot pose)

  11. Roll the spine up & do Hasta Uttanasana (Raised Arms pose)

  12. As you exhale, first straighten the body,come to Tadasana


Benefits of Surya Namaskar


  1. Improves digestive system

  2. Improved posture and balance of the body.

  3. Regulates irregular menstrual cycles

  4. Calms the mind

  5. Cures insomnia & other mental illness.

  6. Boost blood circulation

  7. Improves skin

  8. Boost endurance power

  9. Strengthen muscles and skeleton system

  10. Stronger immune system