A step-by-step breakdown of Surya namaskar? Well, isn’t that going to be helpful? Surya namaskar is a traditional Yoga exercise that was first practiced in India. You can perform Surya Namaskar in the morning and evening. It consists of a series of twelve Yoga postures.
Do you know that the Surya Namaskar routine has many health benefits? It can improve your blood circulation, help with joint pain, and also reduce stress levels.
So, let us get started with the Surya Namaskar: A Step-By-Step Breakdown.
Want to watch a video for reference? Watch this!Â
But first, let us get to know the benefits of Surya namaskar!
- Surya Namaskar helps your body and mind. It makes you stronger. You can do it anytime, anywhere.
- Yoga stretches your muscles and keeps you healthy.
- It is beneficial for making the body balanced and healthy, too.
- Regular yoga makes your blood flow better and gives you more energy.
- Yoga can also make your heart stronger and make all the organs in your body work better, too!Â
Do you know Surya Namaskar can help in weight loss?
- There are a lot of exercises that work on all parts of your body.
- You can do the exercises more and watch how the pounds will go away. The stretches and bends help you lose weight evenly.
Want to start working out at home? Read this blog to get started!Â
Let us start with Surya Namaskar now! Here are the steps of Surya Namaskar:
The first step of Surya Namaskar is the Pranam Asana.
This pose is also called the Prayer Pose. It is a gesture of deep respect and greeting. Pranamasana can be like “Namaste”, which is often used in India.
To do this yoga pose:
- Stand on your mat with your feet close together.
- Keep your shoulders relaxed and open your chest.
- Breathe in and lift your hands in front of you.
- Exhale and bring them together in a prayer position in front of your chest.
The second step of Surya Namaskar is the Hastauttanasana.
To do this yoga pose:
This asana is also called Raised arms pose. It is good for people who have asthma and backache. You can also feel less tired, anxious, and be able to better digest food.
- Breathe in. Then, lift your arm up and back. Make sure that your biceps are close to your ears when you do this exercise.
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- Next, make an effort to stretch your whole body from the heels up to the fingertips with this exercise.
Come on, I know this has caught your attention! Let us read more!
The third step of Surya Namaskar is the Hasta Padasana.
This asana helps with insomnia and osteoporosis. If you want to get rid of your anxiety, stress, and headaches then you should not ignore this step.
To do this yoga pose:Â
- Breathe out and bend forward from your waist.Â
- Bring your hands to the floor. Â
- Stay like this for a few seconds, then stand back up again.
The fourth step of Surya Namaskar is the Ashwa Sanchalanasana.
This pose also goes by the name “Equestrian Pose.” It helps your lungs and it makes your spine stronger.
To do this yoga pose:Â
- Breathe in and push your right leg back as far as you can.
- Bring your right knee to the floor and slowly look up.
The fifth step of Surya Namaskar is the Chaturanga Dandasana.
To do this yoga pose:
- Put your left foot back and form the plank pose.
- Keep your shoulders, elbows, and wrists perpendicular to the floor as you do thisÂ
- Straighten your back and make sure that you are in a straight line to get the best benefits from chaturanga dandasana.
In Dandasana, you can tone your arms, shoulders, and wrists. This helps with diabetes and it does not need medication or a special diet.
The sixth step of the Surya Namaskar is Ashtanga Namaskara.
This pose helps with the arms, shoulders, and legs. The muscles around your neck and shoulders will feel better. It can also help to make your spine more flexible.Â
To do this yoga pose:Â
- Form the plank pose and lower your knees to the floor.Â
- Lower your chin so it touches the floor, then move your shoulders over your hands.Â
- Keep your elbows close to each other when you put them on the ground.
Are you tired already? Come on, straighten up your back, we have 6 more steps to go!
The seventh step of Surya Namaskar is the Bhujangasana.
In Sanskrit, the word “Bhujanga” means snake, and “asana” means pose. That is why this pose is also called the cobra pose. This is a good asana because it stretches the muscles in your belly.
To do this yoga pose:Â
- Lay on your belly and touch your chin to the ground.
- Keep your hands close to your body with the palms touching the floor and straighten your legs.
- Slowly straighten out your arms to lift up from the floor following what is in the back of you.
The eighth step of Surya Namaskar is Adho Mukha Svanasana.
To do this yoga pose:Â
- Touch the ground with your palms and push down on your heels.
 - Lift up your hips, tailbone, and chest.
This yoga asana helps the blood move. It calms down nerves and helps with stress. Women who have back pain, headaches, and menopause should do this pose. It helps them feel better.
The ninth step of Surya namaskar is Ashwa Sanchalanasana.

Do you want to know the best reasons to perform this asana? Click here!
To do this yoga pose:Â
- Breathe in and then step with your right foot forward between your hands.
- Drop the left knee to the floor.Â
- Press down on your hips and lookup.
(You can also refer to step 4 of the Surya Namaskar.)
You can do this! Just 3 more steps to go!
The tenth step of Surya Namaskar is Padahastasana.
To do this yoga pose:Â
- Breathe out and bring your left foot forward.Â
- Keep your hands on the floor. You can bend your knees if you need to.
(You can also refer to step 3 of the Surya Namaskar.)

The eleventh step of Surya Namaskar is Uttana Hastasana. 

To do this yoga pose:Â
- Raise your hands up and stretch back your spine.
- Place your palms on the ground and bend your knees if you feel uncomfortable. Look towards the ceiling while bending backward.
- You should keep in mind that you are trying to stretch up more rather than stretching backward.
(You can also refer to step 2 of the Surya Namaskar.)
The final step of Surya Namaskar is Pranamasana: 

To do this yoga pose:Â
- Stand on your mat, and keep your feet together. You should have equal weight on both feet.
- Your chest should be expanded and your shoulders relaxed.Â
- Breathe in and raise both of your arms up, until they are next to each other.Â
- Finally, exhale as you bring them together in a prayer position with palms facing each other
(You can also refer to step 1 of the Surya Namaskar.)
