Complete Guide to Surya Namaskars in Yoga Practice

Complete Guide to Surya Namaskars in Yoga Practice

In the world of yoga, Surya Namaskar, also known as Sun Salutation, stands out as a dynamic and energizing sequence of poses. This ancient practice not only pays homage to the sun but also provides a myriad of physical and mental benefits. If you're new to Surya Namaskars and find the concept interesting, here's all the information you need to start your sun-kissed adventure. Surya Namaskars, also known as Sun Salutations, offer a complete workout for the entire body. It consists of various yoga poses that engage different muscular areas, from the arms and legs to the core and back. As you transition through the poses, there's a dynamic stretch and contraction of muscles, promoting flexibility and improving joint mobility. Also, the continuous and fluid movements elevate the heart rate, providing cardiovascular benefits akin to a brisk workout.


Surya Namaskars are like a symphony of exercises, efficiently targeting different areas without the need for additional equipment. The practice not only aids in physical fitness but also incorporates mindful breathing, reducing stress, and enhancing mental well-being. Its simplicity and effectiveness make it a time-efficient option for a full-body workout, making it accessible and beneficial for individuals of all ages.

What is Surya Namaskar?

Surya Namaskars are a series of 12 yoga poses performed in a flowing sequence. Each pose is synchronized with the breath, creating a rhythmic and meditative practice. The sequence is designed to salute the sun, the source of all life, and is a holistic exercise for the body and mind.

The Basic Sequence

A typical Surya Namaskar consists of 12 postures, each synchronized with either inhalation or exhalation. The sequence begins and ends with a standing posture, often Tadasana (Mountain Pose). The postures flow seamlessly from one to the next, incorporating forward bends, backward bends, and a variety of stretches. 

Physical Benefits

Now let's take a deep dive into the various physical benefits of Surya Namaskar.

Enhances Flexibility

Surya Namaskars engage various muscle groups, promoting flexibility in the spine, shoulders, and hamstrings. The continuous flow of movements helps lubricate joints and improve overall mobility.

Strength Building 

The sequence includes weight-bearing poses, such as Plank and Chaturanga Dandasana, which build strength in the arms, wrists, and core. Regular practice with the right yoga props contributes to muscle toning and increased stamina.

Improves the Blood Circulation

The dynamic nature of Surya Namaskars enhances blood circulation throughout the body, promoting better oxygenation of cells and the removal of toxins. This increased blood flow positively impacts cardiovascular health.

Adaptability and accessibility

One of the remarkable aspects of Surya Namaskars is their adaptability. The sequence can be modified to suit practitioners of different levels, making it accessible for beginners while allowing experienced yogis to deepen their practice. Additionally, Surya Namaskars can be practiced at varying speeds, providing flexibility for individual preferences and time constraints.

Mental and Emotional Benefits

There are certain emotional advantages to yoga in addition to its physical ones. Let's examine them now.

Enhances endurance of thought and focus

Coordinating breath with movement cultivates mindfulness. Surya Namaskar encourages practitioners to stay present, fostering concentration and mental clarity.

Reduces stress

The rhythmic flow of Surya Namaskar on a comfortable yoga mat has a calming effect on the nervous system, helping reduce stress and anxiety. The meditative aspect of the practice promotes a sense of peace and relaxation.

It awakens the energy

Surya Namaskars are often practiced in the morning to harness the energy of the rising sun. Enhance your practice by performing it on a comfortable yoga mat with the support of yoga accessories, such as a cotton blanket. The rejuvenating sequence can leave practitioners feeling energized and ready to face the day.

Practice Tips

Consistency is key. Start with a manageable number of rounds, such as 5 to 10, and gradually progress. Focus on proper alignment and breathing, and don't push your body beyond its limits. Surya Namaskars can be practiced at any time, but mornings are particularly auspicious, connecting with the energy of the rising sun.

Wrap up 

Surya Namaskars are a gift you give to your body and mind. As a beginner, approach this practice with curiosity and patience. Embrace the sun's energy and allow the rhythmic flow of Surya Namaskars to become a rejuvenating part of your daily routine. With each salute to the sun, you're not just exercising; you're embarking on a journey towards holistic well-being. Enjoy the warmth and vitality that Surya Namaskar brings into your life.

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