12 Surya Namaskar poses and its therapeutic benefits

12 Surya Namaskar Pose and Its Therapeutic Benefits

Sun, or Surya, is essential to human existence. Without the Sun, no life on earth is conceivable. A technique called Surya Namaskar, often known as the “Sun Salutation,” has been practiced since ancient times to honor or express thanks to the sun, which is responsible for supporting all life on Earth. This yoga asana is powerful and practical.

Our lives frequently become so hectic that we hardly ever have time for either meditation or exercise. So while maintaining a physically active lifestyle is necessary, it is also more crucial than ever to look after our mental health and set aside time each day to focus on calming our brains. 

The Surya Namaskar asanas assist in bringing the three primary bodily energies—Kapha, Pitta, and Vata—into harmony. The Vata Dosha comprises space and air, the Pitta Dosha of fire and water, and the Kapha Dosha of water and earth. Therefore, having the right balance of these components is crucial for our bodies to function harmoniously.

Origin of the Surya Namaskar

The ancient Indian Rishis believed that several devas, or heavenly impulses, are responsible for controlling the various portions of our body. The center of our body is the solar plexus, behind the navel. The solar network, which is connected to the sun, is also referred to as the body’s second brain.

The Rishis claim that frequent Surya Namaskar practice can strengthen these solar plexuses, increasing a person’s capacity for creativity and intuition. Here are some excellent reasons to practice Surya Namaskar each day:

Positive Impact of Surya Namaskar

Positive Impact of Surya Namaskar

To the theory that Surya Namaskar yoga stimulates every organ and system in the body, the heart, intestines, stomach, liver, throat, chest, and muscles are all significantly impacted by this potent yoga posture. The Sun Salutation, also known as Surya Namaskar, offers numerous additional advantages for the body, including:

  • Increases endurance and muscle strength
  • Helps to build a strong upper body
  • Prevents cardiovascular disease
  • The nervous system is revived
  • Flexibility is increased in both males and women
  • Boosts immunity
  • Improves physical fitness and overall health

Surya Namaskar to Lose Weight

Surya Namaskar to Lose Weight

According to a study, Surya Namaskar is a highly effective exercise for controlling weight. In addition, Surya Namaskar is effective for strengthening muscles, toning the lower body, and building strength, particularly in the abdominal and back muscles, for both men and women.

Several yoga asanas are created to target muscles and achieve a healthy Body Mass Index (BMI). Many people have lost weight after consistently practicing Surya Namaskar. Surya Namaskar has 12 rounds; each one can burn about 156 calories.

Surya Namaskar for the Mind: 

Surya Namaskar for the Mind__

Studies have revealed that doing the asana, Surya Namaskar has a favorable effect on improving the brain’s cognitive functioning while also calming the mind. The Sun Salutation can assist in achieving the ideal harmony between the body, breath, and sense when mantras are incorporated into each pose. While performing the asanas, chanting mantras can enhance spirituality and cultivate profound gratitude for life, which brings about an unbreakable serenity of mind and soul. While executing the asanas, you can also repeat the mantras aloud, in your head, or while using a gadget.

Surya Namaskar’s 12 Poses and How to Do Them:

It’s essential to carry through the Suryanamskar steps methodically, with clarity of thought and concentration, if you want to experience the benefits of Surya Namaskar.

The Surya Namaskar poses are described below in detail:

1. Pranamasana, or the Pose of Prayer

You can perform the first pose of the Surya Namaskar asana by standing erect on your yoga mat and putting your feet close together. As you inhale deeply and feel your chest open up, let your shoulders drop. Then, take a deep breath, raise your arms to your sides, and join your palms to your exhalation. This is how one kneels in prayer.


Benefits of Pranamasana: It helps to keep the body balanced and calms the nervous system. Additionally, it aids in easing tension and stress.

2. Hasta Uttanasana, also known as the Raised Arms Pose: 

Join your palms and inhale deeply. To press the pelvis forward, stretch back, and lengthen the spine, raise your arms while leaning slightly backward. Stretch your entire body up from your heels while maintaining your biceps close to your ears.

Hasta Uttanasana

Hasta Uttanasana Benefits: It includes stretching and toning the abdominal muscles. Beneficial for those who experience weariness, lower back discomfort, or asthma. Additionally, it facilitates digestion.

3. The Standing Forward Bend Pose, or Hasta Padasana:

Exhale, then bend forward until your fingertips are touching your feet. If necessary, you can move your knees. Maintain a straight spine and a relaxed neck and shoulders. Try to contact the floor with your fingertips.

Hasta Padasana

Hasta Padasana Benefits: Opens up the legs and stretches the hamstrings. Helps treat stress, anxiety, headache, osteoporosis, and insomnia.

4. Ashwa Sanchalanasana, the Lunge Pose:

After leaving Hasta Padasana, crouch down and place your palms on the floor parallel to your feet. Inhale as you stretch your left leg backward and bring your right knee to the right side of your chest. Your head should be raised, balanced, and gazing ahead.

Lunge Pose

Ashwa Sanchalanasana benefits: Enhances lung capacity and spinal strength. Relieves constipation and indigestion.

5. Chaturanga Dandasana, Plank Pose:

Inhale and bring your right leg back close to your left leg from the Ashwa Sanchalanasana. Maintain a parallel alignment with the ground by maintaining your hands under your shoulders. Your body should be aligned in a single straight line. Take a deep breath and maintain equilibrium.

Plank Pose

Chaturanga Dandasana benefits: Stretches the arms, chest, shoulders, and back while calming the mind. This position also helps with posture.

6. Ashtanga Namaskar, Eight-Limbed Pose:

Also known as salutations with eight points or parts. Kneel to the ground as you exhale to achieve this position. Next, put your chin on the floor and lift your hips slightly. Your hands, knees, chin, and chest should touch the base, but your back should be up in the air. Hold the position for as long as it feels comfortable while breathing.

Ashtanga Namaskar

Benefits of Ashtanga Namaskar: It increases flexibility and stretching of the spine and back. Reduces tension and strengthens muscles.

7. Bhujangasana, or the Cobra Pose:

Lay down on the floor flat with your legs outstretched in front of you. Put your palms close to your chest, inhale, press your hands together, and slowly raise your upper body until your pelvis touches the ground. Keep your feet tucked in, shoulders back, and your gaze forward. Your torso and head should resemble the head and hood of a snake.

Bhujangasana (Cobra Pose)

Benefits of Bhujangasana: Stretches the spine, shoulders, back, and chest. It also boosts mood and flexibility.

8. Adho Mukha Svanasana, or Downward Dog:

Lie down with your back to the ceiling while releasing your chest from the Bhujangasana position. Forming an inverted “V” with your hips, exhale and elevate them gently. While attempting to keep your heels on the ground, straighten your elbows and knees. Increase the depth of the stretch with each inhalation and exhalation. Take a look at your navel.

Adho Mukha Svanasana

Benefits of Adho Mukha Svanasana: Relaxes the nerves and improves blood flow. Strengthens the arms and legs while relieving stress. In addition, this yoga pose helps ladies who are experiencing menopause symptoms.

9. Ashwa Sanchalanasana, or the High Lunge Pose:

Bring your right foot forward as you return from Adho Mukha Svanasana. Now slowly look ahead while keeping your left leg behind and your foot planted firmly on the mat. To intensify the stretch, gently push the hips toward the floor. Ashwa-Sanchalanasana Given that you have already completed this step, get a better stretch this time.

High Lunge Pose

Benefits of Ashwa Sanchalanasana: It enhances lung capacity and spinal strength. Relieves digestive problems and constipation

10. Hasta Padasana, the Standing Forward Bend

As you inhale, move your left foot toward your right foot. When you slowly exhale and contact the ground with your fingers, bend your torso while maintaining the position of your hands.

Hasta Padasana

Benefits of Hasta Padasana: It opens the legs and stretches the hamstrings. Osteoporosis, Insomnia, headaches, anxiety, and stress can all be treated with it.

11. Hasta Uttanasana, or the Pose with Raised Arms

Inhale deeply, then raise your upper body. Then, combine your hands’ palms and raise them upward. Backbend to lengthen your spine. Raised-arms-pose You have indeed done this previously.

Hasta Uttanasana

Benefits of Hasta Uttanasana: It makes the abdominal muscles more flexible and toned. Beneficial for those with fatigue, lower back pain, or asthma. Also, it aids digestion.

12. Pranamasana, or the Prayer Pose:

Note that we created a circle from these 12 poses as we returned to our starting point. As said in the first step, exhale as you stand upright and let your body relax. In a Namaste, lower your arms to your chest. prayer-pose


Benefits of Pranamasana: It helps to keep the body balanced and calms the nervous system. Additionally, it aids in easing tension and stress.

Yoga provides numerous benefits for both the body and the mind. For example, daily yoga asana practice has substantially boosted people’s strength and stamina, especially senior citizens. In addition, yoga’s Surya Namaskar is among the simplest ways to keep your body and mind active while treating several illnesses and physical discomforts. 

The Suryanamaskar practices will undoubtedly help your long-term health goals. Yoga-for-seniors Follow these 12 steps for 12 cycles to get the most benefits from Surya Namaskar; if this is too much at first, break it up into smaller processes. Doing the Surya Namaskar was enjoyable, right? In the comments box, do share your experience.

Want to know more Check our latest blog: Balance your Dosha with exercise.

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