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Surya Namaskar (English)

Benefits, Process & Importance of Surya Namaskar (Sun Salutation):

  • Sun Salutation: (Prayer) 
"Hiraṇmayena pātreṇa satyasyāpihitaṁ mukham ।
tat tvaṁ pūṣannapāvṛṇu satyadharmāya dṛṣṭaye ।।"

= The Truth is concealed by the golden vessel. O Sun! Open the entrance to that cover, So that the truth that is concealed by you is visible to me, a truthful devotee,  by your illuminating grace. 

  • Process of Sun Salutation:
Surya or Sun is an ultimate Source of energy according to Science and Spirituality. It is the source of energy⚡ for all the beings happening on earth. Sun Salutation helps in the harmonious development of our body, keeping our mind focused and sharping our intelligence. Sun Salutation is considered to be important for Spiritual Development. Sun Salutation consists of 8 yogic postures performing in a sequence of 12 steps. Practising in the time of Sunrise 🌄and Sunset🌅 is considered to be most beneficial.


  • How to do Sun Salutation? (Important Points)
Surya Namaskar is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. You might find several versions on how to practice Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for best results.

  • Steps of Sun Salutation: (Poses) 
Step 1. Pranamasana (Prayer pose)
Step 2. Hastauttanasana (Raised arms pose)
Step 3. Hastapadasana (Standing forward bend pose)
Step 4. Ashwa Sanchalanasana (Equestrian pose)
Step 5. Dandasana (Stick pose)
Step 6. Ashtanga Namaskara (Salute with eight parts or points pose)
Step 7. Bhujangasana (Cobra/snake pose)
Step 8. Adho Mukha Svanasana (Downward facing dog pose)
Step 9. Ashwa Sanchalanasana (Equestrian pose)
Step 10. Hastapadasana (Standing forward bend pose)
Step 11. Hastauttanasana (Raised arms pose)
Step 12. Tadasana (Mountain pose)




  •    Methods of Sun Salutation: (Video Explanation) 




  • Benefits of Sun Salutation:
• Helps maintain heart health.
• Stimulates the nervous system.
• Helps in stretching, flexing and toning muscles.
• An excellent exercise for weight loss management.
• Strengthens the immune system.
• Enhances cognitive functions.
• Improves overall health, strengthens the body and calms the mind.


  • Uses: ( How anyone do Sun Salutation with being busy?) 
Those who have a busy schedule may not have time to do an elaborate set of asanas, but the can always do a round of the Surya Namaskara which takes just a couple of minutes per round. Depending on the time available, One can increase the number of practice according to him.

  • Importance:

It also Creates a good flow of Pranic Energy in the body and thus sets in to motion an energetic feeling that remains throughout the day.

Surya Namaskara is a complete practice of designed by the Ancient Rishis. It gives physical mental and spiritual fitness to our body.

Download Music: https://youtu.be/fmusOSPHSxI
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Benefits of Sun Salutation | Process of Sun Salutation | Methods of Sun Salutation | Importance Of Sun Salutation | How to do Sun Salutation  ? | How to get benefitted from Sun Salutation. 

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Surya Namaskar (Hindi)

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