12 steps to better health by SURYA NAMASKAR

Surya Namaskar, also known as the Sun Salutation, is the practise of bending down in reverence to the sun. The poses themselves are beneficial for the body, mind, and soul. This serves as a warm-up before any exercise. Surya Namaskar offers a chance to thank the sun in addition to promoting excellent health. Surya Namaskar is renowned for having a profound effect on both the body and the psyche.

There are a total of 12 postures in this.

1. TADASANA (Prayer pose)

Standing upright, keeping both feet together, and evenly distributing your weight on both sides. As you inhale, relax and raise your hands; on your exhalation, bring your hands to your chest in a pose of prayer.

2. URDHVA HASTASANA (Raised arms pose)

urdhva hastasna

Feel the stretch in your back by bending a bit to the rear. Your back will become more flexible as a result, which will relieve your back pain.

3. PADAHASTASANA (Forward bend)


Try to reach your foot by bending forward. Attempt to bring your knee to your head. This will easily assist in strengthening the legs.

4. ASHWA SANCHALANASANA (Equestrian pose)

Ashwa Sanchalanasana

Starting in a high lunge position, steadily drop your leg until it is spread out across the mat. At the highest point of your upper body stretch, strike the prayer position.

5. Dandasana (Stick pose)


Put your second leg up behind you so that you are in a high plank posture. Keep your head up to maintain an even balance throughout your body.

6. ASHTANGA NAMASKARA (Caterpillar pose)

Ashtanga namaskara

Drop your entire body to the mat, elevate your back to the up position, and keep your upper body firmly planted there. Your back is strengthened, particularly your lower back.

7. BHUJANGASANA (Cobra pose)


Keep your legs close to one another while you proneline on the ground. Raise your head, chest, and shoulders back while taking a slow breath. trunk raised to the naval region.

8. ADHO MUKHA SVANASANA (Downward dog pose)

Adho mukha svanasna

Raise your body up high, leaning forward like a dog. In this position, stretch your body and make an effort to keep your legs straight. Your bones will be strengthened and stretched as a result.

9. ASHWA SANCHALANASANA (Equestrian pose)

Ashwa sanchalasana

It is identical to the fourth pose. All you have to do is move your right thigh forward and lunge low. And straighten your posture while stretching your back.

10. HASTAPADASANA (Standing forward bend)


Your weight should be evenly distributed on both sides when you stand straight with your feet together. Try to touch yourself with your knee by bending forward. Try to connect your ankles with your head after contacting your knee to feel a strong pressure stretch in your back.

11. HASTA UTTANASANA (Raised arms pose)

Hasta uttanasana

Lift your hands above your head while keeping your back straight. Now make a curvature in your spine by bending your head and trunk backward. Your digestion will be improved by doing hasta uttanasana.

12. PRANAMASANA (Prayer pose)


Stand firmly on ground. Join your hands together in a prayer pose and close your eyes and connect with your soul deeply. 

Benefits of Surya Namaskar

  1. Surya namaskar purifies the body and brings comfort to the spirit.
  2. It stretches the body and aids in enhancing physical flexibility.
  3. It can activate stiff muscles and facilitate the connection between the body and the soul.
  4. Also aids with weight loss and proper posture.
  5. Strengthen the spine and aid with back pain relief.
  6. Improves the respiratory and digestive systems’ performance.
  7. Surya namaskar aids in controlling blood flow, giving you radiant skin and lustrous hair.
  8. Furthermore contributes to body relaxation.
  9. It aids in controlling women’s menstrual cycles.
  10. Helps in detoxication of body.

Also Read: What is Hatha Yoga ?


karan · February 21, 2023 at 11:28 am

hey are you yogo teacher

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