12 Most Useful Yoga Poses Of Surya Namaskar

Surya Namaskar is considered to be a complete body workout. Steps involved in it relieves stiffness and brush up the mind. To the body, it can do something that months of dieting cannot do to it.

Experts say if done in right way 12 sets of Surya Namaskar with picture converts into 288 great yoga asanas in a span of about 15 minutes. Following are the 12 magic steps of Surya Namaskar with picture(or Sun Salutation )for beginners-

Surya Namaskar with picture: Watch The Videos

 Pranamasana (Prayer pose)

You need to stand straight on your feet equally balanced on both of them. Breathe in, expanding your chest and relaxing your shoulders. Lift your arms from sides so as to join your palms together, in front of a chest.

Hastauttanasana (Raised arms pose)


Breathe in and lift the arms up, keeping biceps closest possible to ears and take them at the back, the more the best. It Is a stretching posture. Try to stretch the whole body- from toe to tip.

Hasta Padasana (Hand to foot pose)


Breathe out and keep your spine erect. Bend your waist in the forward direction so that you can touch the floor, or at least your feet. Try to hold that position for a while.

Ashwa Sanchalanasana (Equestrian pose)


Breathe in and Push your right leg back, and touch the right knee to the floor and look up to the sun. Keep the left foot exactly in between the two hands.

Dandasana (Stick pose)


Breathe in. Get your body in a straight line by taking the left leg back to the right foot and keep the arms at a 90-degree angle with the floor.

Ashtanga Namaskara (Salute with eight parts or points)

Breathe out and bring the knees to ground, get the hips back and rest the chin and chest on the ground. And then raise a little Touch both your hands, knees, feet along with chest and chin to floor

Bhujangasana (Cobra pose)


Inhale oxygen and Get up from the upper body and look up by stretching your body by spine, shoulders, and neck. Keep your shoulders away from the ear and tuck the toes down.

Parvatasana (Mountain pose)


Breathe out and Raise the body from hips and tail bone, keep the chest down making an inverted V posture. Keep your heels on floor and Stretch your body up from tailbone

Ashwa Sanchalanasana (Equestrian pose)

Breathe in Getting the right foot forward, and touch left knee to the floor while pressing the hips down. Look up like step 4. Make sure to keep right foot between two palms and try to push the hips towards the floor gently.

Hasta Padasana (Hand to foot pose)

Breathe out. Keep both the palms on the floor bringing the left foot forward and gently stretch your knees to straighten them.

Hastauttanasana (Raised arms pose)

Breathe in and take your arms up and do a little backwards time with them while pushing your hips outwards. Keep the stretching more vertical than horizontal.


Exhale and get the body in a straight posture, bring the arms down. Relax and observe the sense experience in your body and mind.

Note: – Surya Namaskar with Picture will help you In Yoga. Follow All the Step And Read About Surya Namaskar In The Details.

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