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Surya Namaskar (Sun Salutation)

Surya Namaskar, or Sun salutation, is an ancient yogic technique to show your gratitude to the life energy of the sun. It consists of 12 forward and backward bending asanas. Surya Namaskar gives total stretch to the whole body and involves almost all the muscles of the body. It

strengthens your shoulders, neck, knees, ankles, as well as all the internal organs. It also helps in reducing the fat in your body, removes toxins, improves circulation of blood,  increases your concentration and helps in your emotional and spiritual growth. To know more about Surya Namaskar, read the full article below

Here’s Everything You Must Know About Surya Namaskar

The sun is the source of all energies on planet Earth. So, what if we tell you that you can use this energy to nourish your health. By practising a combination of yoga sequences that are commonly known as Surya Namaskar or sun salutation, you will be able to harness the sun's energy to build strength. Let this article guide you to learn everything about the Surya Namaskar yoga pose.

Learn the History & Origin of Surya Namaskar

As mythology depicts, the King of Aundh was the first to introduce the Surya Namaskar pose. During his reign, he made sure that his people performed these yoga sequences on a daily basis. It is believed that the tradition of Surya Namaskar originated from this era.


The translation of ‘Surya Namaskar’ in English is salutations to the sun. However, a much more profound meaning of the word ‘Surya’ is the sun - the source that illuminates our world. The word ‘Namaskar’ means bowing down with complete gratitude and offering yourself wholeheartedly without being biassed in any way. Together, ‘Surya Namaskar’ means bowing down in gratitude before the source that illuminates our world.

How to Do Surya Namaskar?

You have to perform a total of twelve yoga poses one after another which form one set of Surya Namaskar, so here are the steps:


  • Step 1: Prayer Pose (Pranamasana)

    Stand in the prayer pose with your palms together.

  • Step 2: Raised Hands Pose (Urdhva Hastasana)

    Raise both of your arms above your head and arch your back while keeping your hands parallel to each other.

  • Step 3: Standing Forward Fold Pose (Uttanasana)

    Bend forward and let your hands reach towards your feet while your knees remain straight.

  • Step 4: Equestrian Pose - Right Leg (Ashwa Sanchalanasana)

    Stretch your right leg behind you and let the knee touch the ground. Bend your left knee with your arms on either side.

  • Step 5: Plank Pose (Phalakasana)

    Step into a plank position where your body forms a straight line with your arms supporting your weight.

  • Step 6: Salute with Eight Parts/Points (Ashtanga Namaskar)

    You need to touch the ground with your hands, feet, knees, chest and chin, the eight parts of the body.

  • Step 7: Cobra Pose (Bhujangasana)

    Slide your upper body forward and raise your chest in the cobra pose while allowing your back to form an arch.

  • Step 8: Downward Facing Dog Pose (Adho Mukha Svanasana)

    Form an inverted ‘V’ with your body by lifting your hips upwards.

  • Step 9: Equestrian Pose - Left Leg (Ashwa Sanchalanasana)

    Bring your right knee forward and push your left leg as far back as possible.

  • Step 10: Standing Forward Fold Pose (Uttanasana)

    Bend forward and let your hands reach towards your feet while your knees remain straight.

  • Step 11: Raised Hands Pose (Urdhva Hastasana)

    Again, raise your arms over your head and arch your spine.

  • Step 12: Prayer Pose (Pranamasana)

    Come back to the prayer pose that you started with.


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Health Benefits of Surya Namaskar

While you got a glimpse of the step-by-step Surya Namaskar poses, here are a few ways in which Surya Namaskar benefits your body:

  • Tones Muscles & Improves Flexibility

    The yoga sequences performed during Surya Namaskar focus on different muscles in the body, such as your arms, abs, and butt. It helps tone these muscles, improves your posture and the overall flexibility of your body.

  • Helps With Weight Loss

    Surya Namaskar yoga poses are known to be a great workout routine. If executed properly, it acts as excellent cardio exercise. If you perform the sun salutation at a faster pace, the yoga sequence can really assist with losing weight and increase your metabolism.

  • Improves Digestion

    Whether you do Surya Namaskar or any other workout, exercising and maintaining a balanced diet will improve your overall digestion. Performing sun salutation boosts the blood flow to your intestines, in turn improving your intestine’s functioning. Furthermore, it helps with better blood circulation and heart health.

  • Increases Awareness

    As you perform these yoga sequences, you will be able to understand your breathing pattern better. This contributes to deep conscious relaxation of your body and mind. Performing sun salutation strengthens your senses and increases your awareness level.

  • Reduces Stress & Offers Emotional Stability

    Gaining control over your breathing helps provide great relaxation to the nervous system in the body. It has a positive impact on your brain and reduces stress over time. Moreover, it stabilises the activity of the endocrine gland.

  • Detoxifies the Body

    During the yoga sequences of Surya Namaskar, your lungs are sufficiently ventilated due to active breathing. The highly oxygenated blood in your body aids with detoxifying and removing any toxins.

  • Improves the Skin

    The blood circulation of your body is greatly improved due to Surya Namaskar yoga poses which makes your skin glow and look radiant.

Go through the Dos and Don’ts of Surya Namaskar

Here are a few things that you should remember when performing the sun salutation:



Maintain the correct posture in all the yoga poses

Avoid beginning the Surya Namaskar in a random sequence

Have proper rhythmic breathing and begin at a slow pace

Make sure you do not hurry through the yoga poses

Focus on each of the twelve yoga poses

Avoid being in a rush to complete the sun salutation and finish more number of sets

Increase the number of sun salutations over time

If you suffer from any ailment, avoid doing the sun salutation on your own and take the help of a professional yoga instructor

Follow a healthy diet


Practice Surya Namaskar daily


Wear comfortable clothes and make sure that you are hydrated


Insider Tips to Help Practice Surya Namaskar

With these tips, you can get better at executing Surya Namaskar for beginners without any trouble:


  • Avoid directly beginning with the sun salutation and warm up your body with some stretching.

  • Make sure your breathing is normal throughout the yoga sequences.

  • Allow your body to relax after completing the Surya Namaskar.

  • Hold the plank position correctly during Phalakasana.

  • Ensure to practice the cobra pose so that you don’t mix it up with an upward-facing dog pose.


Now that you have learnt Surya Namaskar step-by-step with us, you can begin your morning in a great way! While it provides several health benefits, you should continue following a healthy diet, good sleep routine, and work-life balance.


However, despite following a healthy lifestyle, medical emergencies can arise without prior warnings. During these times, it is best to have a health insurance plan in place. Such a policy will cover unforeseen hospitalisation and treatment expenses.


You can consider buying health insurance at Bajaj Markets and benefit from cashless claim settlements, reinstatement benefits, tax benefits, extensive coverage, hassle-free renewals, and more. So, while you continue a healthy life and perform sun salutations daily, get yourself and your family insured with health insurance available on Bajaj Markets today!



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FAQs on Surya Namaskar

What happens if I do Surya Namaskar every day?

By doing Surya Namaskar every day, you can strengthen your back and your muscles. The sun salutation yoga further helps improve blood circulation and digestion! 

What are the disadvantages of Surya Namaskar?

The drawbacks of Surya Namaskar are that the yoga sequence might not be suitable for individuals with an injured or bad back as well as wrist. Such a yoga exercise is also not recommended for pregnant women and people with arthritis.

What are the 12 steps of Surya Namaskar?

The 12 steps of Surya Namaskar include:


  • Prayer Pose (Pranamasana)


  • Raised Hands Pose (Urdhva Hastasana)


  • Standing Forward Fold Pose (Uttanasana)


  • Equestrian Pose - Right Leg (Ashwa Sanchalanasana)


  • Plank Pose (Phalakasana)


  • Salute with Eight Parts/Points (Ashtanga Namaskar)


  • Cobra Pose (Bhujangasana)


  • Downward Facing Dog Pose (Adho Mukha Svanasana)


  • Equestrian Pose - Left Leg (Ashwa Sanchalanasana)


  • Standing Forward Fold Pose (Uttanasana)


  • Raised Hands Pose (Urdhva Hastasana)


  • Prayer Pose (Pranamasana)

What are some benefits of Surya Namaskar?

Some key benefits of sun salutation pose are as follows:

  • Strengthens the joints and muscles

  • Helps with insomnia

  • Allows you to calm down and relax

  • Regularises menstrual cycle

Can I opt for health insurance online?

Yes. You can choose to purchase health insurance online on Bajaj Markets or use our insurance app!

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