Surya Namaskar Aasan: Steps To Do, Poses, Benefits and More

Surya Namaskar Aasan: Steps To Do, Poses, Benefits and More

Bajaj Finserv Health
February 22, 20238 mins read


Surya Namaskar is an ancient Indian yoga practice that incorporates some twelve asanas altogether in a sequential manner. This is a way of paying reverence to the Sun God. This blog analyses the types of Surya namaskar yoga and their benefits to an individual. 

Key Takeaways

  • Surya namaskar yoga is a way of attracting maximum benefits from the sun
  • The sun's energy manifests into the earth in the form of heat and sunlight
  • Practising the 12 cyclical asanas will give you wonderful benefits

The benefits of Surya namaskar are immense. Surya Namaskar yoga is a natural workout for your whole body. Studies have shown that Surya namaskar can help you burn more calories than other calorie-burning methods such as football, weightlifting, running, swimming, and rock climbing. [1] 

Surya namaskar fortifies your back and improves your muscles. It also regulates your blood sugar level. In addition, it regulates your metabolic structure and blood circulation and thus helps women with their menstrual cycles.

Though the ideal time to do Surya namaskar yoga is sunrise, you can also practice it in the evening if you miss your morning cycle. However, one thing you must compulsorily follow is that you perform it on an empty stomach.

Regular practice of Surya namaskar steps assists in maintaining a balance between three vital aspects of our body system- Kaha, Pitta, and Vata. The psychological benefits of Surya namaskar include anxiety reduction, memory retention, sleep improvement, etc.   

Types of Surya Namaskar

The concept of Surya namaskar yoga has undergone many changes over time. It resulted in the manifestation of different styles and variations. This yoga style has been incorporated into other yoga styles to add to its expansion. Three main types of Surya namaskar poses are-

Ashtanga Surya Namaskar

It integrates the style of another type of yoga called vinyasa yoga, a contemporary yoga style where there is a smooth movement from one pose to another. So, this ashtanga Surya namaskar comes in two forms- A and B. The first one consists of 9 vinyasas, while the second one consists of 17 vinyasas. 

Hatha Surya Namaskar

With a focus on improving your breathing, this Surya Namaskar yoga style combines 12 spinal yoga poses. It is the simplest and easiest of all yoga poses and is widely practiced among people.

Iyengar Surya namaskar

This is almost similar to the Hatha style, but it puts an additional focus on achieving peace and energy while performing quickly compared to other styles. B. K. S. Ingra developed this style. There are a total of eight steps in it. You can perform the whole set five times. Beginners are advised to practice it two times and then increase the numbers. 

Additional Read: Yoga for knee painBenefits of Surya Namaskar Infographic

Steps of Surya Namaskar

Let us explain to you some of Hatha Surya namaskar's classical poses and their benefits. You need to perform Surya namaskar step by step in the following manner. 


It requires you to stand straight while bringing your feet together and keeping your arms loose. Next, close your eyes and fold your hands at the centre of your chest. Relax your body. 

This pose soothes your nerves and helps preserve your body's natural balance. It also eliminates tension and anxiety. 

Hasta uttanasana

You can start by exhaling your breath deeply. After that, inhale deeply by moving your arms forward, bringing them over to your head, and stretching backwards. While doing that, you must look up and move your pelvis slightly forward. 

This Surya Namaskar yoga pose stretches the muscles of the abdomen and tones them down. It causes the expansion of the whole body from the heel to the fingers. 

Hasta Padasana

It involves folding your body forward and down to the knees where your head touches your feet. Your fingertips should touch the floor. You should bend your knees a little to give comfort to your chest. Your head should be touching your knees, and you should stay in this position for a while. 

It strengthens your spine and adds to its flexibility. In addition, it stretches the skeletal muscles and improves the arms, shoulders, and legs muscles. 

Ashwa sanchalanasana

With this pose, you must move your right leg forward and put your knee down while tucking your toes under. You should bend your left leg down, leaving your knee touching the floor. Put pressure on the mat with your palms, slightly move your shoulders back, and look up. 

The benefit of this pose is that it relaxes your spine and your leg muscles. This Surya Namaskar yoga also gives you relief from digestive problems and constipation. 


With this position, you need to put the pressure of your whole body on your palms down on the floor. Next, maintain your foot backwards at the same level; by doing this, you should lift your back upward. Your shoulders should come near your ankles in this position. 

This Surya Namaskar yoga corrects your posture and relaxes the mind. 

Ashtanga namaskar

In this position, your head and your chest should touch the floor while keeping your knees down and your hip up. You must keep your elbows up on both sides. Once you gain some confidence in this position, you should do a bit of movement while maintaining the same position. 

It regulates the muscles of the spine and your back. It releases the tension deposited in your body and mind. This Surya Namaskar yoga stretches a total of 8 parts of your body.


Also known as the cobra pose, this position requires you to inhale, keeping your hands and feet in their exact position. With this position, you should raise your chest like a cobra and look up. Then, let your shoulders move backwards, and bend your elbows. 

This position elevates your mood and helps you attain flexibility. The muscles leading to your shoulders, back, leg, and chest are relieved during this asana. It is also said to be good for your hair follicles.

Parvatasana or mountain pose

This step is similar to pose no 5. When you exhale, you need to keep your toes inwards. Then you create a V shape position by pressing your back, stretching your spine, and keeping your shoulders opposite your ankles. You can continue your breathing while in this position. When you exhale, you must lift your hips up while putting your hands on the ground. 

This pose regulates blood circulation to the spine level and helps women with menopausal symptoms.

Ashwa Sanchalana, or equestrian pose

This pose is exactly like pose no 4, where you put your right foot forward along the level of your hands. Maintain your pelvis area in a forward position and move your head slightly backward and look up. 

This Surya Namaskar yoga position helps the leg muscles become flexible and keeps the abdominal organs in shape. It fortifies the spine.

Hasta Padasana, or hand-to-foot pose

This position is also the same as pose no 3, where you join your legs and create a U-like shape by bending your knees against your thighs. Again, your head should face your knees. 

This pose cures sleeplessness, knee pain, anxiety, headache, etc. 

Hasta uttasana or raised arms pose

This Surya Namaskar yoga posture is similar to pose no 2, where you fold your hands backwards and level them over your head with a deep inhale. 

However, you should move your body slightly backward while keeping your pelvis forward. You should breathe out in this position. It helps manages various illnesses like asthma [2], fatigue, and lower back pain

Additionally, it helps your chest to have maximum oxygen intake.

Tadasana yoga or standing mountain pose

This last pose, Tadasana, is similar to pose no 1, where you exhale and return to your prayer position. You fold your hands and bring them toward your chest. This fortifies your knee muscles, thighs, and ankles and helps you maintain a proper posture. 

In addition, this position improves the shape of your hip and abdomen.

These twelve poses make one cycle of Surya Namaskar yoga. If you can do the cycles regularly, it will keep you fit and healthy in the long run. 

Additional Read: Best yoga for hair growthSurya Namaskar Yoga

Benefits of Surya Namaskar

They cure and balance dosha

Vata, Pitta and Kapha are three doshas as recognized by Ayurveda which is the root cause of all diseases. These doshas are affected by your food, weather, work stress, sleep deprivation, etc. You can control your dosha by doing regular sessions of Surya Namaskar. 

They help in weight loss

During these asanas, a lot of muscle stretching is done, and the abdominal muscles are one of them. They contribute to the well-being of the thyroid gland, which controls hormone secretion in the body. 

An uncontrolled hormone secretion often causes weight gain in people. So, people take up Surya namaskar for weight loss and health.

They contribute to your mental well being

These asanas are beneficial for children to improve their concentration and rejuvenate their minds by minimizing sleepiness, extreme fatigue, pain, worries, and negative emotions affecting their minds. In addition, it re-energizes the brain by stretching the spinal cord. 

12 Names of Surya Namaskar Asana

The Surya namaskar names are as follows:

  • Pranamasana, which is also known as the Prayer Pose
  • Hasta Padasana, which is also known as the Standing Forward Bend Pose
  • Ashtanga Namaskar, which is also known as the Eight-Limbed Pose
  • Ashwa Sanchalanasana, which is also known as the Lunge Pose
  • Hasta Uttanasana, which is also known as the Raised Arms Pose
  • Chaturanga Dandasana, which is also known as the Plank Pose
  • Bhujangasana, which is also termed the Cobra Pose
  • Adho Mukha Svanasana, which is also known as the Downward Facing Dog
  • Ashwa Sanchalanasana, which is also known as the High Lunge Pose
  • Hasta Padasana, which is also known as the Forward Bend
  • Hasta Uttanasana, which is also known as the Raised Arms Pose
  • Pranamasana, which is also known as the Prayer Pose

As you have seen, Surya namaskar yoga gives you abundant benefits. These classical 12 poses work as natural lubrication to your joints and improve your breathing, ultimately leading to a healthy life and boosting your mental concentration. 

These 12 steps help you connect to your inner self and let you discover your true self, the power of your mind. However, if you feel your health is deteriorating, despite practicing Surya Namaskar yoga regularly, feel free to get in touch with a general physician at Bajaj Finserv Health. 

In addition, if you want to work on your mental instabilities, continue with yoga and make an online appointment from home to get a consultation. So, to reap Surya namaskar yoga benefits, start it today!

Surya Namaskar Aasan: Steps To Do, Poses, Benefits and More banner

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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