Everything You Need to Know About Surya Namaskar Poses Surya Namaskar, or Sun Salutation, is one of the most well-known sequences in yoga. It is a powerful set of 12 interconnected poses that are traditionally performed in a flowing sequence. Each of the [Surya Namaskar poses](https://www.prathamyoga.com/blog/how-to-do-12-asanas-of-surya-namaskar) is designed to activate specific muscle groups while syncing movement with breath, resulting in a holistic mind-body experience. What is Surya Namaskar? "Surya" means Sun and "Namaskar" means Salutation. Surya Namaskar is a practice of honoring the sun, which has been considered a symbol of vitality and energy in many cultures. Traditionally performed at sunrise, this practice not only energizes the body but also helps align the physical and mental state of being. The 12 Surya Namaskar poses represent a complete workout. They stretch, strengthen, and invigorate every part of the body. Practiced regularly, this sequence improves posture, promotes flexibility, aids in digestion, and boosts circulation. The 12 Surya Namaskar Poses (Step-by-Step) Here is a breakdown of the 12 classic Surya Namaskar poses in the Hatha Yoga tradition: Pranamasana (Prayer Pose): Begin by standing tall with your feet together. Bring your palms together at the center of your chest. This pose helps to center your mind and prepare your body for the sequence. Hasta Uttanasana (Raised Arms Pose): Inhale and lift your arms overhead, gently arching your back. This stretches the chest and abdomen while improving posture. Uttanasana (Standing Forward Bend): Exhale and bend forward from the hips, bringing your hands toward the floor. This pose stretches the hamstrings and spine. Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right leg back, keeping your left knee bent and hands on the floor. This opens the hips and stretches the thighs. Dandasana (Plank Pose): Exhale and step the left leg back into a plank position. Engage your core and maintain a straight line from head to heels. Ashtanga Namaskara (Eight-Limbed Pose): Lower your knees, chest, and chin to the floor, keeping your hips slightly raised. This is a preparatory pose that strengthens arms and shoulders. Bhujangasana (Cobra Pose): Inhale and slide forward into a gentle backbend, lifting your chest. This improves spinal flexibility and opens the heart. Adho Mukha Svanasana (Downward Facing Dog): Exhale and lift your hips, forming an inverted V-shape. This pose stretches the back, shoulders, and calves. Ashwa Sanchalanasana (Equestrian Pose – opposite leg): Inhale and bring your right foot forward between your hands, mirroring step 4. Uttanasana (Standing Forward Bend): Exhale and bring your left foot forward to meet the right, returning to a forward fold. Hasta Uttanasana (Raised Arms Pose): Inhale and rise up, sweeping your arms overhead and gently arching back. Pranamasana (Prayer Pose): Exhale and bring your palms back to your chest, completing the cycle. Benefits of Practicing Surya Namaskar Poses The beauty of Surya Namaskar poses lies in their ability to provide a full-body workout without any equipment. Here are some of the key benefits: Improves flexibility: Each pose stretches different parts of the body, increasing overall flexibility. Boosts metabolism: The continuous flow raises heart rate and stimulates metabolism. Enhances strength and endurance: Regular practice builds muscle strength, especially in the core, arms, and legs. Reduces stress: The rhythmic movement combined with deep breathing calms the nervous system. Promotes mindfulness: The sequence encourages focus, balance, and awareness of breath and body. How to Incorporate Surya Namaskar Poses into Your Routine You can begin with 3–5 rounds of Surya Namaskar in the morning and gradually increase to 12 or more. Make sure to practice on an empty stomach, and focus on smooth transitions between each of the Surya Namaskar poses. Beginners should move slowly and carefully, while advanced practitioners can increase speed for a more cardio-intensive workout. Whether you're new to yoga or looking to deepen your existing practice, incorporating Surya Namaskar poses into your daily routine can lead to significant improvements in both physical and mental well-being. This ancient sequence continues to be a cornerstone of yoga for good reason—it is simple, effective, and accessible to all.