Sun Salutation, also called Surya Namaskar or Salute to the Sun, is a practice in yoga as exercise incorporating a flow sequence of some twelve linked asanas. The asana sequence was first recorded as yoga in the early 20th century, though similar exercises were in use in India before that, for example among wrestlers.

1. A C O M P R E H E N S I V E
G U I D E T O T H E S U N
S A L U T A T I O N
Shivam Tiwari

2. Table
Of
Contents
01
02
03
04
05
06
07
08
09
11
10
12
Introduction
Benefits
Steps
Improtance
Variations
Mantra
Chakra
Breathing
Timeing
Mantra Meaning
Precautions
Conclusion
13
Q&A

3. Introduction
Namaste! Surya Namaskar is a sequence of 12 yoga
asanas, also known as Sun Salutation. It is one of
the most widely known yoga practices, incorporated
into several different traditions such as Hatha,
Vinyasa and Ashtanga . The term is derived from
two Sanskrit roots; surya, meaning "sun" and
namaskar meaning "greetings" or "salutations" .

4. • Pranamasana (Prayer Pose)
ॐ मित्राय निः Who is friendly to all
This pose establishes a state of concentration and
calmness in preparation for the practice to be
performed.
Awareness:
Physical – on the chest area.
Spiritual – on anahata chakra.

5. 2: Hasta Utthanasana (raised arms pose)
ॐ रवये निः The Shining one
This pose stretches all the abdominal organs and improves
digestion. It exercises the arm and shoulder muscles, tones
the spinal nerves, opens the lungs and removes excess
weight.
Awareness:
Physical – on the stretch of the abdomen and expansion
of the lungs.
Spiritual – on vishuddhi chakra.

6. 3: Padahastasana (hand to foot pose)
ॐ सुयााय निः The dispeller of darkness.
Responsible for bringing activity
This pose is useful in eliminating or preventing stomach or
abdominal ailments. It reduces excess weight in the
abdominal region, improves digestion and helps to remove
constipation. It improves blood circulation, makes the spine
supple and tones the spinal nerves.
Awareness:
Physical – on the pelvic region.
Spiritual – on swadhisthana chakra.

7. 4: Ashwa Sanchalanasana (equestrian pose)
ॐ भानवे निः One who illuminates, The bright one
This pose massages the abdominal organs and improves
their functioning, strengthens the leg muscles and induces
balance in the nervous system.
Awareness:
Physical – on the eyebrow center.
Spiritual – on ajna chakra.

8. 5: Parvatasana (mountain pose)
ॐ खगाय निः Who is all-pervading, one who
moves through the sky
This pose strengthens the nerves and muscles in the
arms and legs. The spinal nerves are toned and
circulation is stimulated especially in the upper spine,
between the shoulder blades.
Awareness:
Physical – on relaxing the hips or
on the throat region.
Spiritual – on vishuddhi chakra.

9. 6: Ashtanga Namaskara
(salute with eight parts or points)
ॐ पुष्णे निः Giver of nourishment and fulfilment
This pose strengthens the leg and arm muscles,
develops the chest and exercises the region of
the spine between the shoulder blades.
Awareness:
Physical – on the abdominal region.
Spiritual – on manipura chakra.
• The breath is held outside in this pose.

10. 7: Bhujangasana (cobra pose)
ॐ मिरण्यगभााय निः Who has the brilliance of
golden colour
This pose keeps the spine supple, improving circulation
in the back region and toning the spinal nerves. It tones
the reproductive organs, stimulates digestion and
relieves constipation. It also tones the liver and
massages the kidneys and adrenal glands.
Awareness:
Physical – on relaxation of the spine.
Spiritual – on swadhisthana chakra.

11. ॐ िारीचये निः The giver of light with infinite
number of rays
8 Parvatasana (mountain pose)
Awareness:
Physical – on relaxing the hips or
on the throat region.
Spiritual – on vishuddhi chakra

12. 9: Ashwa Sanchalanasana (equestrian pose)
ॐ आमित्याय निः The son of Aditi - the cosmic
divine Mother
Awareness:
Physical – on the stretch from the thigh to the
chest, or on the eyebrow center.
Spiritual – on ajna chakra.

13. 10: Padahastasana (hand to foot pose)
ॐ समवत्रे निः One who is responsible for life
Awareness:
Physical – on the pelvic region.
Spiritual – on swadhisthana
chakra.

14. 11: Hasta Utthanasana (raised arms pose)
ॐ अर्ााय निः One who is worthy of praise
and glory
Awareness:
Physical – on the stretch of the abdomen and
expansion of the lungs.
Spiritual – on vishuddhi chakra.

15. 12: Pranamasana (prayer pose)
ॐ भास्कराय निः Giver of wisdom and cosmic
illumination
Awareness:
Physical – on the region of the
heart.
Spiritual – on anahata chakra.

16. Positions 13-24: The twelve positions of surya namaskara are practiced
twice
to complete one round. Positions 1 to 12 constitute half a round. In the
second half, the positions are repeated with two small changes:
a) In position 16, instead of stretching the right foot backward, stretch the
left foot back.
b) In position 21, bend the right leg and bring the right foot between the
hands.
Conclusion: On the completion of each half round, lower the arms to the side,
relax the body and concentrate on the breath until it returns to normal. After
completing surya namaskara, practice shavasana for a few minutes. This
will allow the heartbeat and respiration to return to normal and all the
muscles to relax.

17. Duration: For spiritual benefits, practice 3 to 12
rounds slowly. For physical benefits, practice 3 to 12
rounds more quickly. Beginners should start with 2 or
3 rounds and add one more round every few weeks to
avoid fatigue. Advanced students may practice a
larger number of rounds, however, strain should be
avoided at all times. In special cases, a daily practice
of 108 rounds may be undertaken for purification, but
only under expert guidance.
Sequence: Surya namaskara is ideally practiced
before other asanas.

18. Precautions
The practice of surya namaskara should be immediately discontinued if a fever, acute
inflammation, boils or rashes occur. These may develop due to excess toxins in the
body. When the toxins have been eliminated, the practice may be resumed. Surya
namaskara should not be practiced by people suffering from high blood pressure,
coronary artery diseases, or by those who have had a stroke, as it may over stimulate or
damage a weak heart or blood vessel system. It should also be avoided in cases of hernia
or intestinal tuberculosis.
People with back conditions should consult a medical expert before commencing this
practice. Although some back conditions may be alleviated by this practice, though
conditions such as slipped disc and sciatica will be better managed through an
alternative asana program. During the onset of menstruation, this practice should be
avoided.
If there are no adverse effects, the practice may be resumed after the initial flow or
towards the end of the period. During pregnancy it may be practiced with care until the
beginning of the twelfth week. Following child birth, it may be commenced
approximately forty days after delivery for re-toning the uterine muscles.

19. Conclusion
Surya Namaskar is generally considered to be a morning practice, designed to
harness the prana shakti (life energy) which is most abundant at dawn. The
sequence stimulates all muscles, organs, systems and chakras in addition to
cultivating concentration and stillness of mind. It provides a complete work-out
for body, mind and spirit. It is an energizing and efficient way to connect with
inner strength and stability and is often used as a warm-up at the start of a
longer yoga practice .
आमित्यस्य निस्कारान् ये र्
ु वान्ति मिने मिने।
आयुः प्रज्ञा बलं वीयं तेजस्तेषां च जायते ॥
Those who offer obeisances to the sun, day by day
They gain longevity, intelligence, strength, energy and
brilliance.

20. You
S H I V A M T I W A R I