Surya Namaskar, also known as sun salutation, is a yoga flow consisting of 12 poses done with breath and mantras. It is considered a complete full body exercise that provides benefits like improved cardiovascular health, weight loss, muscle relaxation, and better digestion and mental health. The 12 poses include positions like prayer pose, plank, cobra pose, and downward-facing dog. Surya Namaskar can be performed at a slow or fast pace and is advised to be done daily for its health benefits, though some with medical conditions should check first with a doctor.

1. Surya Namaskar Poses

2. Introduction
- Surya Namaskar is also called Sun Salutation. Surya Namaskar has 12 yoga poses.
It is a great cardio exercise.
- In Hindu mythology, it is considered that it is an opportunity to show gratitude
towards the Sun for enriching life on the Earth. That’s why many people like to
perform surya namaskar in front of the sun while chanting mantras.
- You can perform surya namaskar at a fast pace or slow pace. Fast pace
particularly helps the cardio while slow pace relaxes the muscles and provides you
a great feeling of satisfaction in your mind. It can be considered as a complete full
body exercise.

3. Benefits
- Benefit in cardiovascular health
- Helpful in weight loss.
- Muscle relaxation
- Helps in making a strong immune system
- Improves digestive system
- Improves mental health, keeping your mind relaxed and stress free
- Improves blood circulation in the body

4. 1. Pranamasana
- Stand straight on the yoga mat.
- Keep your head straight, keep your
feet together, and your hands on the
side.
- Now inhale through the nose and
bring both hands upwards and join
them. You should be in a namaskar
pose.
- You can chant ‘Om Mitraya Namah’
while doing this pose.

5. 2. Hasta Uttanasana
- From the Prayer pose, raise your
folded hands and take them backward
and your pelvis a little forward.
- Stretch yourself, the complete body
from head to toe.
- You can chant ‘Om Ravaye Namah’
while doing this pose.

6. 3. Hasta Padasana
- Now exhale and bend yourself
forward from the waist while breathing
out.
- Your hands should be on the floor
close to your feet as shown in the
picture.
- You can chant ‘Om Suryaya Namah’
while doing this pose

7. 4. Ashwa Sanchalanasana
- Now while breathing in, move your
right leg to the back as far as you can
take and your left foot should be in
between your palms.
- Your head should be straight and not
looking down, keep your head up.
- You can chant ‘Om Bhanave Namah’
while doing this pose.

8. 5. Dandasana
- While breathing in, move your left leg
also to the back and balance your
body on both palms and make your
body position in a straight line.
- You can chant ‘Om Khagaya Namah’
while doing this pose.

9. 6. Ashtanga Namaskara
- Now carefully bring your knees
forward, down on the floor. Push your
hips backward.
- Keep your chin and chest touched on
the floor. In this position, eight parts of
the body, both palms, your feet, knees,
chin and chest are touching the floor.
That’s why it is called ashtanga
namaskar.
- You can chant ‘Om Pooshne Namah’
while doing this pose.

10. 7. Bhujangasana
- Now from the ashtanga namaskar,
raise your chest while sliding forward.
- Your upper weight should be on your
palm, your upper half body should be
in the air and the rest of the body
should be well rested on the floor.
- Due to its position similar to cobra, it
is called cobra pose.
- You can chant ‘Om Hiranya Garbhaya
Namah’ while doing this pose.

11. 8. Adho Mukha Svanasana
- From the cobra pose, now raise your
hips to the backward position, as far as
you can go and keep your hands
straight.
- Keep your head between your arms
facing down. Your body should form an
‘inverted V’.
- You can chant ‘Om Mareechaye
Namah’ while doing this pose.

12. 9. Ashwa Sanchalanasana
- Now, while breathing in, bring your
right knee forward and place it
between both palms.
- Push your left leg back as far as you
can. This asana is similar to asana 4.
- You can chant ‘Om Aadityaaya
Namah’ while doing this pose.

13. 10. Hasta Padasana
- Now bring your left knee forward and
your palms should touch the floor.
- If you are a beginner, you can fold
your knees a little. This is similar to
asana 3.
- You can chant ‘Om Savitre Namah’
while doing this pose.

14. 11. Hasta Uttanasana
- While inhaling, move your folded
hands backward and move your hips a
little forward.
- There should be a little curve in your
spine. Your biceps should be just
beside your ears.
- You can chant ‘Om Arkaaya Namah’
while doing this pose.

15. 12. Tadasana
- Exhale, bring your arms down and
keep your body straight.
- Keep your hands straight by your side
and relax. Observe the sensations your
body is feeling.
- You can chant ‘Om Bhaskaraya
Namah’ while doing this pose.

16. Surya Namaskar Poses
- If you are a beginner then you can start by slowly and repeating it 2-3
times. With time, you can increase this up to 11-108 times.
- These yoga poses would definitely help everyone if done every day
whether you want to lose weight or just doing it for meditation purposes.
- Note: It is not advisable to do Surya Namaskar if you are having back
problems, high blood pressure problems or heart problems or you are
pregnant.

17. Thank You For Reading.
Have A Nice Day