How to Do Surya Namaskar Correctly: Step-by-Step with Benefits

Surya Namaskar, or Sun Salutation, is not just a set of yoga postures. It’s a powerful morning practice that connects breath, body, and intention. When done correctly, Surya Namaskar becomes a full-body workout, a moving meditation, and a ritual of gratitude—all in one. This 800-word guide walks you through each pose, its purpose, and the science-backed benefits you can expect.

What is Surya Namaskar?

Surya Namaskar is a sequence of 12 postures practiced in a flow. It’s traditionally done at sunrise and honors the energy of the sun. Though it’s often treated as a physical warm-up, the deeper aim is balance—between left and right, strength and flexibility, mind and body.

Each round of Surya Namaskar works on your joints, muscles, internal organs, and nervous system. One complete cycle (12 steps forward + 12 reverse) takes 2–3 minutes. Practicing 6–12 rounds daily is enough for most to gain strength, boost energy, and calm the mind.

Step-by-Step Breakdown of Surya Namaskar

1. Pranamasana (Prayer Pose)

Stand tall at the front of your mat. Bring palms together at the center of your chest.

Focus: Breath awareness, mental centering.
Tip: Keep your feet grounded and spine neutral.

2. Hastauttanasana (Raised Arms Pose)

Inhale and stretch your arms overhead, arching your back slightly.

Focus: Improves digestion, stretches belly and chest.
Tip: Don’t overbend—lift through the chest.

3. Padahastasana (Hand to Foot Pose)

Exhale, fold from the hips and touch the floor beside your feet.

Focus: Stimulates liver and kidneys.
Tip: Slightly bend your knees if hamstrings are tight.

4. Ashwa Sanchalanasana (Equestrian Pose)

Inhale, step your right leg back and lower your right knee to the floor.

Focus: Opens hips and chest, aids balance.
Tip: Keep fingers firm on the ground.

5. Dandasana (Plank Pose)

Hold breath and take the left leg back, coming into a high plank.

Focus: Strengthens arms, shoulders, and core.
Tip: Keep your body in a straight line.

6. Ashtanga Namaskara (Eight-Limbed Pose)

Exhale and lower knees, chest, and chin to the floor.

Focus: Builds arm strength, opens chest.
Tip: Keep hips slightly raised.

7. Bhujangasana (Cobra Pose)

Inhale, slide forward and lift the chest.

Focus: Strengthens spine, improves posture.
Tip: Elbows should stay bent and close to the ribs.

8. Parvatasana (Mountain Pose)

Exhale and lift hips into an inverted V (like Downward Dog).

Focus: Tones legs and arms, boosts circulation.
Tip: Keep heels moving toward the mat.

9. Ashwa Sanchalanasana (Repeat Equestrian Pose)

Inhale, bring the right leg forward between your hands.

Tip: Same as step 4.

10. Padahastasana (Repeat Forward Fold)

Exhale, bring the left leg forward and fold.

Tip: Same as step 3.

11. Hastauttanasana (Repeat Raised Arms Pose)

Inhale, stretch arms up and back.

Tip: Same as step 2.

12. Pranamasana (Repeat Prayer Pose)

Exhale, return to the prayer position.

Tip: Bring your attention to your breath and heartbeat.

Top Benefits of Practicing Surya Namaskar Daily

1. Boosts Metabolism & Aids Weight Loss

Practicing 6–12 rounds daily burns 150–250 calories in 15–20 minutes. It jumpstarts digestion and supports fat loss over time.

2. Improves Mental Health

Deep breathing calms the nervous system, reduces anxiety, and sharpens focus. It’s often used in therapeutic yoga for mild depression and ADHD.

3. Enhances Flexibility & Strength

From hamstrings to shoulders, each pose stretches and strengthens the entire body. It’s ideal for people who sit for long hours.

4. Balances Hormones

Especially helpful for women, Surya Namaskar supports hormonal regulation by activating glands like the thyroid and adrenal.

5. Promotes Skin & Organ Health

With improved blood circulation and detoxification, many report clearer skin and better digestion.

Celebrities & Yogis Who Swear by Surya Namaskar

Shilpa Shetty

Age: 49 (born June 8, 1975)
Family: Married to businessman Raj Kundra; has two kids.
Net Worth: Approx. ₹100 crore ($12 million)
She often shares her Surya Namaskar videos on YouTube and Instagram. For Shilpa, it’s more than fitness—it’s a ritual for inner balance.

Sadhguru Jaggi Vasudev

Age: 67 (born Sept 3, 1957)
Family: Widower; has one daughter, Radhe Jaggi.
Net Worth: Estimated at ₹150 crore ($18 million)
Though not a traditional yoga fitness trainer, Sadhguru promotes Surya Kriya, a deeper version of Surya Namaskar. His Isha Foundation even runs online workshops focusing on proper alignment and breath coordination.

Pro Tips to Do Surya Namaskar Correctly

Warm Up: Begin with neck rolls, shoulder shrugs, and hip circles to loosen up.
Focus on Breath: Always move with your breath—inhale during expansions, exhale during contractions.
Start Slow: Begin with 2–4 rounds and gradually build up.
Don’t Rush: Precision over pace. A mindful pace avoids injury.
Avoid After Meals: Keep a 2–3 hour gap after food.