🧘‍♂️ What is Suryanamaskara (Sun Salutation)?

Suryanamaskara, also known as Sun Salutation, is a powerful yoga sequence consisting of 12 graceful asanas (poses) performed in a flow. It blends pranayama (breath control) with physical postures, creating a perfect harmony between body, breath, and mind.

Practicing Suryanamaskara daily enhances flexibility, improves blood circulation, boosts energy levels, and connects you to a deeper sense of inner calm.

🌅 The 12 Suryanamaskara Poses & How to Do Them

Each pose corresponds to a breath — inhale or exhale — and a symbolic reverence to the sun, source of all life.

🔆 Tip: Perform 5–12 rounds daily, ideally at sunrise, on an empty stomach.

1. Pranamasana (Prayer Pose)

Breath: Inhale
How to do: Stand straight, feet together. Join palms in front of the chest.
🖼️ [See image above]
Benefits: Improves posture, calms the mind, and prepares the body.

2. Hasta Uttanasana (Raised Arms Pose)

Breath: Inhale
How to do: Raise your arms overhead, arch slightly back. Keep biceps close to ears.
🖼️ [Image of Hasta Uttanasana]
Benefits: Stretches chest, lungs, and spine.

3. Padahastasana (Hand to Foot Pose)

Breath: Exhale
How to do: Bend forward from hips, touch hands to the floor beside feet.
🖼️ [Image of Padahastasana]
Benefits: Strengthens hamstrings, stimulates digestion.

4. Ashwa Sanchalanasana (Equestrian Pose)

Breath: Inhale
How to do: Step right leg back, right knee on the floor, look upward.
🖼️ [Image of Ashwa Sanchalanasana]
Benefits: Opens hips, stretches spine and groin.

5. Dandasana (Stick Pose)

Breath: Exhale
How to do: Take the left leg back to come into a plank. Body in a straight line.
🖼️ [Image of Dandasana]
Benefits: Builds core strength and stability.

6. Ashtanga Namaskara (Eight-Limbed Pose)

Breath: Hold (Retention)
How to do: Lower knees, chest and chin to floor, hips slightly raised.
🖼️ [Image of Ashtanga Namaskara]
Benefits: Strengthens arms and chest; improves spine flexibility.

7. Bhujangasana (Cobra Pose)

Breath: Inhale
How to do: Slide forward, raise chest up with hands under shoulders.
🖼️ [Image of Bhujangasana]
Benefits: Opens chest, strengthens spine, improves mood.

8. Parvatasana (Mountain Pose)

Breath: Exhale
How to do: Lift hips to form an inverted “V”, heels down, arms straight.
🖼️ [Image of Parvatasana]
Benefits: Strengthens legs, improves circulation, energizes body.

9. Ashwa Sanchalanasana (Equestrian Pose) (Repeat with Left Leg)

Breath: Inhale
How to do: Bring right leg forward between hands.
🖼️ [opposite side of Step 4]

10. Padahastasana (Hand to Foot Pose) (Repeat)

Breath: Exhale
How to do: Bring left foot forward, bend down fully.
🖼️ [Image of Padahastasana]

11. Hasta Uttanasana (Raised Arms Pose) (Repeat)

Breath: Inhale

12. Pranamasana (Prayer Pose) (Repeat)

Breath: Exhale

🌟 In-Depth Benefits of Suryanamaskara

💡 Tips for Perfect Practice

• Practice on an empty stomach

• Begin slow, gradually increase rounds

• Focus on breath with each pose

• Keep spine elongated and movements smooth

• Use yoga mat and wear breathable clothes

📷 Downloadable PDF + Posters

✔️ Coming Soon: Free printable Suryanamaskara chart with pose images and instructions.

🕉️ Suryanamaskara is more than exercise — it’s a moving meditation.

Awaken your body. Center your breath. Align with the sun’s energy every day.