12 Steps of Sun Salutation Series


We all want to take care of our health but do not have ample time to do so in this super-busy modern lifestyle. Most of us think that spending hours in fitness and health centres is the only way to keep ourselves fit, active and healthy. However, there is a simple, less time-consuming and more fun way to to do so and, that is Surya Namaskar or Sun Salutation.

Surya Namaskar or Sun Salutation is a special sequence of Hatha yoga that provides a range of amazing physical, mental, and spiritual benefits. Sun Salutation series is comprised of 12 simple yoga postures which give a complete body workout. These 12 steps are:

  1. Pranamasana or Prayer Pose: Stand tall with feet together. Balance your weight equally on both the feet and relax your shoulders. Inhale, raise the arms and join the palms in a prayer position in front of the chest. Exhale.
  2. Hasta Uttanasana or Raised Arms Pose: Inhale deeply and take the arms up and then back in a way that your biceps are close to your ears. From head to toe, stretch the entire body.
  3. Pada Hastasana or Hand to Foot Pose: Exhale, bend forward from the waist while bringing the hands down. Touch the toes with fingertips and elongate the spine.
  4. Ashwa Sanchalanasana or Equestrian Pose: Inhale, stretch the left leg behind as far as possible. Now, bend the right knee and keep the hands straight on the floor with palms beside the feet. Look straight and exhale.
  5. Dandasana or Stick Pose: Inhale, extend the right leg back while arms remain straight on the floor. Keep the whole body in a straight line.
  6. Ashtanga Namaskara or Salute with Eight Parts: Exhale, lower down the knees towards the floor gently. Raise the hips and slide them forward slightly so that your chin and chest can rest on the floor. Let the eight parts of the body including the hands, feet, chest, knees, and chin touch the floor.
  7. Bhujangasana or Cobra Pose: Inhale, slide the entire body in forward direction slightly. Lift the chest off the floor and bend the head behind to look towards the ceiling.
  8. Adho Mukha Svanasana or Downward Facing Dog Pose: Exhale, bring the chest down and, lift the hips and tailbone off the floor to form an inverted ‘V’ shape with the body.
  9. Ashwa Sanchalanasana or Equestrian Pose: Inhale, stretch the left leg as far as possible and bring the right knee in between the two hands. Look straight.
  10. Pada Hastasana or Hand to Foot Pose: Exhale, bring the left leg forward, and elongate the spine. Touch the toes with fingertips.
  11. Hasta Uttanasana or Raised Arms Pose: Inhale, take the arms up and back in a way that the biceps get closer to the ears. Stretch the entire body.
  12. Pranamasana or Prayer Pose: Exhale, straighten the body and bring the arms down and join the palms in front of the chest in prayer position.

Do wonders to your mind, body, and spirit in a short span with these 12 steps of Sun Salutation series.


I just read your article and its well done.
I personally think that we can do most for our health if we learn to do movements in a very light way, not forced but still with a good "forming".
See: https://www.youtube.com/watch?v=EuuYXMsZCGk

Best regards,


Meet and greet the sun every morning in a traditional manner to welcome unparalleled health and fitness.

It is a simple but effective yoga asana that includes 12 poses in a sequential manner to lead your way to the good health. Let’s check out this amazing yoga to unfold the Vedic mantras and movements to stay calm, happy, and peaceful throughout the day:

Benefits of Surya Salutations

Gives glowing skin
Keeps anxiety away at bay
Complete natural body detox
Improves blood circulation
Strengthen bones, joints, and muscles

You can read about their pose in details and other such poses 21 Yoga Poses for Anti Aging – Yoga Turns the Clock Back.


Thanks for sharing info about Sun Salutations