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surya namaskar is a powerful yoga practice that has been passed down for generations. it is a way of connecting with nature, harnessing the power of the sun, and promoting health and well-being. it helps to improve flexibility and strength, tone the muscles, improve digestion, and boost the immune system. this practice is also known to calm the mind, reduce stress, and improve concentration. let’s move further to know more about it, how many asanas are there in surya namaskar, its benefits, and so on.

what is surya namaskar?

the word 'surya' means 'sun' or sunlight in sanskrit and 'namaskar'. namaskar in english means 'salutation', thus this practice is a way of paying homage to the sun, which is regarded as the source of all life and energy in many cultures. surya namaskar asana names are many and it is traditionally performed at sunrise, as it is believed that the early morning rays of the sun have a positive impact on the body and mind.

the 12 postures in surya namaskar are performed in a sequence, with each posture flowing smoothly into the next one. the sequence of surya kriya steps begins with the first posture, known as pranamasana or prayer pose, and concludes with the final posture, which is a repetition of the prayer pose. each posture is accompanied by a specific breathing pattern, which is coordinated with the movement of the body.

who can do surya namaskar?

surya namaskar is a physical practice, and therefore, it is essential to be in good physical health before attempting it. however, it is a beginner-friendly practice, and anyone can start with it. even people who are not physically active can start with surya namaskar poses and gradually build up their strength and stamina. it is a low-impact practice, making it ideal for people with joint problems or injuries.

contraindications of surya namaskar

surya namaskar steps names may seem difficult to remember but be it 75 surya namaskar or 1, the process is fairly simple. surya namaskar is a beneficial yoga practice, but it is essential to be aware of its contraindications. some of the contraindications are as follows:

  • pregnancy - pregnant women should avoid doing surya namaskar in the first trimester as it involves forward bending and deep breathing, which can put pressure on the abdomen. in the second and third trimesters, pregnant women can practice modified versions of surya namaskar under the guidance of a qualified yoga teacher.

  • high blood pressure - people with high blood pressure should avoid doing surya namaskar as it involves deep breathing and rapid movements, which can increase blood pressure. however, modified versions of surya namaskar, with slower movements and gentler breathing, can be done under the guidance of a qualified yoga teacher.

  • heart problems - people with any heart problems, such as heart disease or arrhythmia, should avoid doing surya namaskar as it involves rapid movements and deep breathing, which can put a strain on the heart. they should consult their doctor before starting any yoga practice.

  • spinal problems - people with spinal problems, such as herniated discs, should avoid doing surya namaskar, as it involves forward and backward bending, which can aggravate the condition. they should consult their doctor and a qualified yoga teacher before starting any yoga practice.

  • joint problems - people with joint problems, such as arthritis or any other condition that affects the joints, should avoid doing surya namaskar, as it involves weight-bearing on the hands and knees, which can aggravate the condition. they can modify the practice by using props or avoiding postures that put pressure on the joints.
  • recent surgery - people who have undergone surgery recently should avoid doing surya namaskar, as it involves rapid movements and deep breathing, which can put a strain on the body. they should consult their doctor and a qualified yoga teacher before starting any yoga practice.

it is crucial to consult your doctor before starting namaskar yoga steps  or any yoga practice, especially if you have any medical condition. with the right precautions, surya namaskar can be an excellent practice for improving physical and mental health.

what are the 12 poses of surya namaskar?

are you still confused about how many steps are there in surya namaskar? well, it is a series of 12 yoga postures that are linked together in a seamless flow, each with its own benefits for the mind, body, and spirit. let’s go through the 12 poses of surya namaskar in detail. these simple 12 surya namaskar or sun salutation steps are all that you need to make a huge transformation in your health for the better. there is no surya age that you have to reach to start doing the steps. let’s follow them now:

  1. pranamasana (prayer pose)

    the sequence begins with pranamasana, where you stand at the front of your mat with your hands pressed together in a prayer position. this pose helps to centre the mind and prepare the body for the upcoming sequence.

  2. hastauttanasana (raised arms pose)

    next, you inhale and raise your arms up overhead, lengthening your spine and stretching your entire body. this pose helps to improve flexibility in the shoulders, chest, and spine and also helps to tone the abdominal muscles.

  3. hasta padasana (hand to foot pose)

    as you exhale, you fold forward from the hips and place your hands on the mat beside your feet. this pose stretches the hamstrings and calves, improves digestion, and calms the mind.

  4. ashwa sanchalanasana (low lunge pose)

    inhale and step your left foot back into a lunge, with your right knee bent at a 90-degree angle and your hands resting on your right thigh. this pose strengthens the legs, improves balance, and stretches the hip flexors.

  5. dandasana (plank pose)

    exhale and step your right foot back to meet your left foot, coming into a high plank position. this pose strengthens the arms, shoulders, and core muscles, and helps to improve posture.

  6. ashtanga namaskara (eight-limbed salute pose)

    lower your knees, chest, and chin to the mat, keeping your elbows close to your body. this pose strengthens the arms, chest, and shoulders, and helps to prepare the body for deeper backbends.

  7. bhujangasana (cobra pose)

    inhale and press your palms into the mat, lifting your chest and upper body off the floor. this pose strengthens the back muscles, opens the chest, and improves posture.

  8. adho mukha svanasana (downward-facing dog pose)

    exhale and lift your hips up and back, coming into a downward-facing dog position. this pose stretches the hamstrings, calves, and spine, strengthens the arms and shoulders, and helps to calm the mind.

  9. ashwa sanchalanasana (low lunge pose)

    inhale and step your left foot forward into a lunge, coming back to the same position as pose 4.

  10. hasta padasana (hand to foot pose)

    exhale and step your right foot forward to meet your left foot, coming back to the same position as pose 3.

  11. hastauttanasana (raised arms pose)

    for this surya namaskar aasan, inhale and come back up to standing, raising your arms overhead and lengthening your spine.

  12. pranamasana (prayer pose)

    this is the last surya namaskar step 12. exhale and return to the starting position, with your hands pressed together in the prayer position.

these are the 12 names of surya namaskar asana and the steps to do them. if you're looking for a way to start your day on a positive note, give the suryanamaskar asan a try and see how it can transform your life! stop wondering how to do surya namaskar and just follow the steps mentioned above to be sorted for the rest of the day! you can even lookup more information on surya namaskar positions online or read the science behind surya namaskar book.

benefits of surya namaskar

surya namaskar is a complete body workout that provides numerous benefits for the mind, body, and spirit. let’s check out its numerous benefits:

  • increases flexibility

surya namaskar involves a series of forward and backward bends, which help to increase the flexibility of the spine and the muscles of the body. it also stretches the hamstrings, calves, and hips, which can improve overall mobility and prevent injury.

  • strengthens muscles

the various postures in surya namaskar help to strengthen the muscles of the entire body. the push-up-like pose of the sequence helps to strengthen the arms, shoulders, and chest, while the lunges strengthen the legs and glutes. additionally, the repeated flow of the sequence helps to tone the muscles and improve overall muscle endurance.

  • improves cardiovascular health

the flowing nature of surya namaskar can increase the heart rate and improve cardiovascular health. the movements involved in the sequence help to improve blood circulation and oxygen supply to the body, which can reduce the risk of heart disease and stroke.

  • boosts energy levels

surya namaskar is a great way to start your day as it helps to awaken the body and boost energy levels. the sequence involves deep breathing, which can increase oxygen intake and improve mental clarity and focus. the regular practice of surya namaskar can help to reduce fatigue and increase vitality.

  • relieves stress and anxiety

surya namaskar is a great way to relieve stress and anxiety. the practice involves deep breathing, which can help to calm the mind and reduce stress levels. the flowing movements of the sequence also help to release tension in the body and promote a sense of relaxation.

  • improves digestion

surya namaskar can improve digestion by massaging the digestive organs and stimulating their function. the forward and backward bends of the sequence help to improve bowel movements and reduce constipation. additionally, the sequence can help to regulate the metabolism and promote weight loss.

  • enhances overall well-being

the regular practice of surya namaskar can enhance overall well-being. it helps to improve physical health, mental clarity, and emotional stability. the sequence can also increase self-awareness and promote a sense of inner peace and happiness.

by practising this sequence regularly, you can improve your flexibility, strength, cardiovascular health, energy levels, and overall well-being. so, give surya namaskar a try and experience the transformative benefits for yourself!

level of difficulty

surya namaskar is a moderately difficult yoga sequence that requires strength, flexibility, and coordination to perform properly. additionally, the flowing nature of the sequence can be challenging for beginners who may struggle to keep up with the pace.

however, it is important to note that surya namaskar can be adapted to suit the needs of any individual, regardless of their fitness level. if you closely observe the surya namaskar images online, remember how many steps in surya namaskar and follow them properly, you wouldn’t face a lot of problems in doing it.

easy modification for beginners

for beginners and surya namaskar for kids, the asana can seem daunting and challenging. here are some easy modifications for beginners to make surya namaskar more accessible and enjoyable.

  1. start slow

    surya namaskara is a flowing sequence that can be challenging for beginners to keep up with. to make the practice more manageable, start slow by breaking the sequence into individual postures. practice each posture separately until you feel comfortable and confident before attempting the full sequence.


  2. modify the postures

    surya namaskar involves several postures that require strength, balance, and flexibility. as a beginner, it is natural to struggle with these postures. to make the practice more accessible, modify the postures according to your ability. for example, you can perform a half-pushup instead of a full pushup, or you can use a block or a cushion to support yourself in the forward fold.


  3. focus on breath

    the breath is an integral part of surya namaskar. it helps to synchronize the movement with the breath and calms the mind. as a beginner, focus on the breath and try to maintain a steady and consistent rhythm. inhale as you extend your arms, and exhale as you fold forward. this will help you to relax and enjoy the practice.


  4. practice variations

    surya namaskar has several variations that can make the practice more accessible and enjoyable for beginners. for example, you can try the chair surya namaskar, where you use a chair for support in some of the postures. this variation is perfect for beginners who struggle with balance or have limited flexibility.


  5. seek guidance

    if you are new to surya namaskar or yoga, it is important to seek guidance from a qualified yoga teacher. a teacher can provide you with personalized instruction, help you to modify the postures to suit your ability, and offer guidance on breath and alignment.


  6. wear the right clothes

    if you are just starting out with surya namaskar or any asana, it is important to wear comfortable and well-supportive clothes. for example, aastey’s soft and breathable sports bra paired with leggings from the same brand will be perfect for you.

aastey focuses on making size-inclusive, sustainable athleisure wear without compromising on the style factor. if you are up to buying new gym clothes or yoga wear, you will be impressed by aastey’s collection. they use the most gentle and breathable fabrics that are stretchable, moisture-wicking and perfect for all types of postures and exercises.

surya namaskar is a beautiful and beneficial yoga sequence that can be easily modified to suit the needs of beginners. by starting slow, modifying the postures, focusing on the breath, practising variations, and seeking guidance from a teacher, beginners can enjoy the benefits of surya namaskar and build a strong foundation for their yoga practice.