Surya Namaskar, also known as Sun Salutation, is a revered and dynamic sequence of yoga postures that encompasses a holistic practice of body, breath, and mind. If you’ve been curious about the steps of Surya Namaskar and its profound benefits, you’re about to embark on a journey of salutations to the sun. In this article, we will explore the steps of Surya Namaskar, delving into the significance and transformative power of this ancient practice. Whether you’re a seasoned yogi seeking to deepen your practice or a beginner eager to explore the foundations of yoga, join us as we unravel the steps of Surya Namaskar and embrace the radiant energy of the sun within our being.


Understanding Surya Namaskar

Surya Namaskar is a powerful sequence that combines a series of twelve yoga postures with rhythmic breathing, creating a flowing movement meditation. Rooted in the ancient wisdom of yoga, Surya Namaskar is a profound way to honor the sun as the source of life, energy, and vitality. Each posture within the sequence is carefully designed to activate and harmonize various parts of the body, cultivating strength, flexibility, and balance. Moreover, the repetition of these steps creates a dynamic flow that helps to calm the mind, deepen the breath, and connect with the present moment.

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Step-by-Step Guide to Surya Namaskar

1. Mountain Pose (Tadasana):

Stand tall at the front of your mat, feet together, and palms in prayer position at your heart center.

2. Upward Salute (Urdhva Hastasana):

Inhale, sweep your arms out and up, reaching towards the sky, arching gently backward.

3. Standing Forward Fold (Uttanasana):

Exhale, hinge from your hips, fold forward, and bring your hands to touch the mat or your shins.

4. Halfway Lift (Ardha Uttanasana):

Inhale, lengthen your spine, lift your chest, and gaze forward, keeping your hands on your shins or mat.

5. Plank Pose:

Exhale, step or jump back to a high plank position, creating a straight line from your head to your heels.

6. Four-Limbed Staff Pose (Chaturanga Dandasana):

Lower your body halfway down, elbows close to your ribs, maintaining a strong core.

7. Upward Facing Dog (Urdhva Mukha Svanasana):

Inhale, press into your hands and lift your chest, rolling your shoulders back.

8. Downward Facing Dog (Adho Mukha Svanasana):

Exhale, lift your hips, press your palms and heels into the mat, creating an inverted V shape with your body.

9. Standing Forward Fold (Uttanasana):

Inhale, step or hop your feet to meet your hands, folding forward once again.

10. Upward Salute (Urdhva Hastasana):

Exhale, sweep your arms out and up, arching gently backward, as you return to a standing position.

11. Mountain Pose (Tadasana):

Inhale, bring your hands back to prayer position at your heart center, returning to the starting position.

12. Repeat the sequence, leading with the opposite leg.


Benefits of Practicing Surya Namaskar

Surya Namaskar offers a plethora of benefits for the body, mind, and spirit. Physically, it enhances strength, flexibility, and circulation. The dynamic movements engage the major muscle groups, promoting ton

ing and increased vitality. Additionally, the deep breathing involved in Surya Namaskar helps to oxygenate the body and cleanse the respiratory system. Mentally, the practice cultivates focus, concentration, and a sense of calm. It serves as a moving meditation, allowing you to tune inwards, quiet the mind, and experience a state of mindfulness. On a spiritual level, Surya Namaskar connects us to the divine energy of the sun, fostering a sense of gratitude, reverence, and unity with nature.

Incorporating Surya Namaskar into Your Practice

Whether you are new to yoga or an experienced practitioner, Surya Namaskar can be tailored to suit your individual needs. Start by practicing a few rounds, gradually building up to a desired number. Surya Namaskar can be integrated into your daily yoga routine or used as a warm-up sequence before engaging in other yoga postures. It is important to listen to your body and modify the practice as necessary. If you have any injuries or physical limitations, consult with a qualified yoga teacher or healthcare professional to find suitable variations or modifications.

Surya Namaskar Variations and Modifications

As you become comfortable with the traditional Surya Namaskar sequence, you may explore variations that suit your level of practice or specific goals. For instance, incorporating hot yoga or 26 and 2 yoga postures within the sequence can intensify the physical challenge and add an element of detoxification and purification. Additionally, incorporating props such as blocks or straps can assist with alignment and accessibility. Remember that the true essence of Surya Namaskar lies in honoring your body and adapting the practice to serve you best.

Deepening Your Surya Namaskar Practice

To deepen your understanding and experience of Surya Namaskar, consider attending workshops or classes led by experienced teachers. These offerings provide an opportunity to explore the nuances of the practice, gain insights from seasoned practitioners, and refine your technique. Online platforms, such as YogaFX, led by Mr. Ian YogaFX, a Yoga Alliance certified instructor, offer comprehensive hot yoga teacher training, 26 and 2 yoga teacher training, and Bikram yoga teacher training programs. These programs equip you with the knowledge, skills, and certification necessary to share the transformative practice of Surya Namaskar with others.

Mindful Breathing and Surya Namaskar

Conscious breathwork plays a vital role in Surya Namaskar. As you move through each posture, synchronize your breath with the movements. Inhale to extend and expand the body, exhale to fold and contract. Deep, diaphragmatic breathing nourishes the body with oxygen, calms the nervous system, and supports the flow of prana (life force energy). Allow the breath to guide your movements, creating a seamless union of body and breath.


Surya Namaskar is a sacred practice that embodies the essence of honoring the sun, the source of all life. By incorporating the steps of Surya Namaskar into your yoga practice. Then you embark on a transformative journey of physical and spiritual awakening. Remember that the true essence of Surya Namaskar lies not only in the physical movements but also in the awareness and intention you bring to each posture. As you deepen your connection to the radiant energy of the sun within, consider expanding your knowledge and sharing the practice with others by enrolling in online hot yoga teacher training, 26 and 2 yoga teacher training, or Bikram yoga teacher training programs offered by YogaFX, led by Mr. Ian YogaFX, a Yoga Alliance certified instructor. Embrace the beauty and grace of Surya Namaskar as it guides you towards greater strength, flexibility, mindfulness, and inner transformation.