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Surya Namaskar | 12 Steps For Surya Salutation

Surya Namaskar | 12 Steps For Surya Salutation

Surya Namaskar | 12 Steps For Surya Salutation: Surya Namaskar is a series of 12 powerful yoga postures. Sun Salutation. It is known to have a substantial positive impact on the body and mind and a large-scale cardiovascular workout.

Surya Namaskar is best done with an empty stomach early in the morning.

There are two sets in each round of Sun Salutation, and every set is made up of 12 poses of Yoga.

You may find several versions of Sun greetings. However, one version should be kept and regularly practised for best results.

In addition to good health, Surya Namaskar offers an opportunity to thank the Sun for maintaining life on this planet.

Surya Namaskar’s (Sun Greeting) unbelievable benefits:

  • Help keep cardiovascular health
  • Enhances the nervous system
  • Helps the muscles stretch, bend, or tone
  • An excellent workout to manage weight loss
  • Reinforces the immune system
  • Improves cognitive functionality
  • Improve health overall, boost the body and relax the mind.

Surya Namaskar | 12 Steps For Surya Salutation

Surya Namaskar


Top of your mat, hold your feet together and equalize your weight on both feet. Pranamasana (Prayer Pose). Expand your chest and relax. Relax. Lift both arms from the sides as you breathe, and when you exhale, bring your palms together in a prayer position before your chest.


Breathe in, lift up and down your arms and keep the biceps near your ears. The efforts are made to extend the entire body from the heels to the fingertips.

Tip To Broaden The Stretch Of Yoga

You can push the pelvis a little further. Make sure you reach up with your fingers instead of bending backwards.


When you breathe out, bend the spine straight from the tail. When you exhale, bring your hands down to the ground next to your feet.

Tip To Broaden The Stretch Of This Yoga:

If necessary, you can bend the knees to bring the palms down to the ground.

Now try to tighten up the knees gently. It is good to hold your hands in this position and not move them until the sequence is finished.

Ashwa Sanchalasana

Push your right leg as far back as possible when you breathe in. Take the right knee to the ground and look up.


How can I deepen the stretch of Yoga?

The left foot is between the palms exactly.


When you breathe in, take your left leg and bring your entire body in a straight line.

Tip To Broaden The Stretch Of This Yoga:

Stay perpendicular to the floor with your arms.

Ashtanga Namaskara (Salute with eight parts or points)

Bring your knees to the floor and exhale them gently. Slightly pull back your hips, go to bed, rest your chest, and kid. Raise a bit of your back. The floor should be touched by both hands, 2 feet, two knees, chest, and kid (8 body parts).

Bhujangasana (Cobra pose)

Slide forward to the Cobra position and raise the chest. With your shoulders away from your ears, you can keep your elbows bent in this post. See the ceiling up.

Tip To Broaden The Stretch Of This Yoga

When you breathe in, make a mild effort to push your chest forward; when you exhale, try to push the navel down. Tuck the toes under. Tuck the toes under. Make sure you stretch and not force your body as much as possible.

Adho Svanasana Mukha (Downward facing dog pose)

When you breathe out, lift the hips and tailbone in an inverted ‘V’ position.

Tip To Broaden The Stretch Of This Yoga:

Try to keep the heels on the ground if possible and gently lift the tailbone deeper into the area.

Sanchalanasana Ashwa (Equestrian pose)

When you breathe in, bring the right foot between your two hands. The left knee descends on the ground. Press down the hips and search.

Tip To Broaden The Stretch Of This Yoga:

Just between the two hands placing the right foot and the right calf perpendicular to the ground. Take a gentle effort in these areas to push hips down to the floor and deepen the distance.


Bring the left foot forward when breathe out. Stay on the floor with your palms. If necessary, you can bend the knees.

Tip To Broaden The Stretch Of This Yoga

Lift your knees and try touching your nose to your knees if possible. Continue to breathe.

Hastauttana (Raised arms pose)

Roll the spine up and breathe in. Lift your hands, bend a little back and push your hips out slightly.

Tip To Broaden The Stretch Of This Yoga

Make sure your bicep is next to your ears. The idea is to stretch out rather than the reverse.

Tadasana (Mountain Pose)

When you exhale, straighten your body, then take down your arms. Relax here and observe your body’s sensations.

A Surya Namaskar set is completed. Repeat the steps to complete the round.

Only then will the left foot be taken back in Step 4 and the right foot be taken forward in Step 10. After all, one round of Surya Namaskar would have been completed.

Yoga helps the body and mind to develop, but it is not a substitute for medicine.

Under the supervision of a trained Yoga Professor, it is essential to learn and practice Yoga. Practice Yoga only after your doctor and the doctor Sri Yoga if you have any medical condition.

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