Surya Namaskar, also known as the Sun Salutations is a practice to stay fit in today’s stressful era. Surya Namaskar constitutes 12 yoga asanas that provide an intense, yet decent, cardiovascular workout. 

1. 12 Asanas of Surya Namaskar
AND
Benefits
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2. Sun Salutations Asanas
• Step 1: Pranamasana
• Step 2: Hasta Uttanasana
• Step 3: Hasta Padasana
• Step 4: Ashwa Sanchalanasana
• Step 5: Dandasana
• Step 6: Ashtanga Namaskara
• Step 7: Bhujangasana
• Step 8: Parvatasana
• Step 9: Ashwa Sanchalanasana
• Step 10: Hasta Padasana
• Step 11: Hasta Uttanasana
• Step 12: Tadasana

3. Step 1: Pranamasana
• Also called Prayer Pose
• Important to balance the body
weight.
Pranamasana Benefits :
• Concentration Improvement
• Body balance
• Relaxation

4. Step 2: Hasta Uttanasana
• Also called Raised Arms Pose
Pranamasana Benefits :
• Back pain and Neck pain is relived.
• Boby digestion process is improved
• Lung oxygen capacity is increased

5. Step 3: Hasta Padasana
• Also called Hand to Foot Pose
Hasta Padasana Benefits :
• weight loss
• Improves body flexibility
• Relieves constipation

6. Step 4: Ashwa Sanchalanasana
• Also called Equestrian Pose
Ashwa Sanchalanasana Benefits :
• Enhances lung capacity
• Tones of muscles
• Flexibility of the spine

7. Step 5: Dandasana
• Also called Stick Pose
Pranamasana Benefits :
• flexibility of the spine
• Back strength Increases
• Body alignment maintaines

8. Step 6: Ashtanga Namaskara
• Also called Salute With Eight Parts
Pranamasana Benefits :
• Increases the tone of the muscles
• Improves the flexibility of the
spine
• Reduces anxiety and stress

9. Step 7: Bhujangasana
• Also called Cobra Pose
Pranamasana Benefits :
• Relieves tiredness and stress
• Reduces lower back pain

10. Step 8: Parvatasana
• Also called Mountain Pose
Pranamasana Benefits :
• Improves concertation and
memory
• Increases flexibility of the spine.

11. Step 9: Ashwa Sanchalanasana
• Also called Equestrian Pose
Pranamasana Benefits :
• Strengthens the knee and ankles,
opens up groin and hips.
• Strengthens the muscles of the
chest hence enhances lung
capacity.

12. Step 10: Hasta Padasana
• Also called Hand to Foot Pose
Hasta Padasana Benefits :
• Reduce belly fat and gives flat
stomach.
• Cures stomach disorder like
constipation.

13. Step 11: Hasta Uttanasana
• Also called Raised Arms Pose
• Important to balance the body
weight.
Hasta Uttanasana Benefits :
• It improves digestion.
• It stretches and tones the muscles
of the abdomen.

14. Step 12: Tadasana
• Also called Equestrian Pose
Tadasana Benefits :
• Maintains the posture
• Enhances the blood circulation