Surya Namaskar means Sun salutation; it is a sequence of 12 powerful yoga poses. Surya Namaskar is an ancient form of yoga, it is the art of solar vitalization, this form of yoga is a complete meditative technique. Surya Namaskar has an immensely positive impact on the body and mind. Surya Namaskar works on 7 chakras. Surya Namaskar has a good effect on the seven chakras that are located in various parts of the body. The seven colours represent seven types of energy in the rays emanating from the Sun.

The seven chakras are as follows:

1. Sahastrar Chakra (crown chakra)   –   Violet colour

2. Aagya Chakra (third eye chakra)   –   Indigo colour

3. Vishuddhi Chakra (throat chakra)   –   Blue colour

4. Anahata chakra (heart Chakra)   –   Green colour

5. Manipura Chakra (solar plexus Chakra)   –   Yellow colour

6. Swadhisthana Chakra (sacral chakra)   –   Orange colour

7. Muladhara Chakra ( root chakra )   –   Red colour


The solar plexus is the centre point of the human body, this is also called Manipura Chakra. It is connect with the sun.

Every morning continuous practice of Surya Namaskar boosts the solar plexus.

Regular practice of Surya Namaskar increases vitality, confidence, instinctive and mental abilities.

12 Poses of Surya Namaskar

Surya Namaskar is the easiest way for a person to get used to yoga it should be done along chanting mantras in every posture.

  1. Prayer pose –   Om Mitraya Namah
  2. Hastottanasana –   Om Ravaye Namah
  3. Padahastasana –   Om Suryaya Namah
  4. Ashwa Sanchalanasana –   Om Bhanvae Namah   
  5. Parvatasana –   Om Khagaya Namah
  6. Ashtang Naman –   Om Pushne Namah
  7. Bhujangasana –   Om Hiranyagarbhaya Namah
  8. Parvatasana –   Om Marichaye Namah
  9. Ashwa Sanchalanasana –   Om Adityaya Namah
  10. Padahastasana –   Om Savitre Namah
  11. Hastottanasana –   Om Arkaya Namah
  12. Pranamasana   –   Om Bhaskaraya Namah


This is the first pose of Surya Namaskar. Also known as prayer pose.

  • Stand straight upright on the mat with both feet together.
  • Inhale deeply and expand the chest while relaxing the shoulders.
  • Raise the arms while inhaling, and after exhaling join the palms together as if praying in front of deity (Sun). This is called the sun salutation.


  • Keeping the palms in the previous prayer pose, inhale and lift the arms up and bend backward.
  • Biceps should lie close to the ears.
  • This posture is to loosen up the body by stretching the entire body backward.


  • Now exhale and bend forward from the waist.
  • Go down and touch the ground.
  • Keeping the spine erect.
  • Exhale slowly and completely.


  • Inhale and stretch the body parallel to the ground.
  • Keep the hands to the side and bring the left leg behind.


  • Inhale and fling the right leg behind also.
  • Both palms should touch the ground and both feet should also touch the ground.
  • Pose like a parvata.


  • Asthang Naman means 8 parts of the body touch the ground.
  • After staying in Parvatasana or plank pose gently bring down the knees towards the floor and exhale.
  • Now the chin should touch the floor keeping the hips elevated in the air.
  • Eight parts i.e. both palms, knees, chin, chest and feet will rest on the ground.
  • While hips stay elevated in the air.


  • Bhujangasana is also known as cobra pose.
  • This asana should be performed by aligning the chest 90 degree to the ground.
  • Keeping the legs mid-section, the hip portion should be flat on the ground.
  • Our hands should only support the body and not carry whole weight.


  • Returning from Bhujangasana, Parvatasana is the first reverse asana.
  • Exhale and Keep the palms and feet on the ground and raise the hip like a mountain.


  • Return from parvatasana to Ashwa Sanchalanasana.
  • At this time we do the opposite leg forward.
  • Rest the left leg behind at its original position.


  • Now exhale and slowly bring the left foot forward, next to the right foot.
  • Position of the hands should be kept intact.
  • Lift yourself slowly and enter the padahastasana.


  • Now inhale while raising both the hands upward.
  • Bend backward to enter ardha chakra asana.


  • At last exhale and stand in the pranam pose.
  • Feel positive vibrations in whole body and mind.

Benefits of Surya Namaskar

 1.  We get lots of Vitamin D by doing sun salutation in front of the sun in the morning, which strengthens bones and helps in keeping the body healthy.

 2.  Surya Namaskar helps to detox the body.

 3.  Regular practice improves blood circulation to all parts of the body and keeps the skin young.

 4.  It increases energy and vitality thereby making your face glow with radiance, this help the skin retain its fitness.

 5.  By practising regularly, the scalp becomes strong, which also cures the problem of hair fall.

 6.  By doing regular sun salutation, the body and mind stay stress free.

 7.  Regular practice promotes balance in the body.

 8.  Practising daily strengthens the heart.

 9.  It is a complete exercise in itself, which can balance the body weight i.e. weight can be increased and weight can also be reduced.

 10.  It is a complete stretching exercises of all body parts.

 11.  It improves flexibility.

 12.  Regular practice of Surya Namaskar strengthens all the parts of the body are, such as the Spine bone, the throat, the shoulders, the hands, the wrists, the waist muscles and all the parts.

 13.  Psychologically, regular practice of Surya Namaskar regulates the interconnection of body, breath and mind, thus making you calmer and boosting the energy level and it also sharpens the memory.

 14.  Regular practice of 12 Poses of Surya Namaskar helps to keep a person fit, healthy and diseases free.

 15.  Regular practice of Surya Namaskar maintains blood sugar level.

 16.  Surya Namaskar ensures regular menstrual cycle.

 17.  Surya Namaskar cures anxiety and fatigue.

 18.  It helps to lessen the pain in the joints and with regular practice, it can eventually cure all the pain.

 19.  Surya Namaskar aids in controlling and maintaining the functions of Endocrine glands.

 20.  Regular practice of Surya Namaskar improves digestive system.

 21.  Insomnia can be cured by regular practice of Surya Namaskar.

 22.  Surya Namaskar can also reduce the effect of ageing.

 23.  Surya Namaskar helps a person to stay and feel young as it improves the condition of the human body.

 24.  By continuously practising all the 12 Asanas of Surya Namaskar, new energy is transmitted to the body.

Visit popular yoga institute websites Morarji Desai National Institute of Yoga MDNIY and Patanjali Yogpeeth.

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