With the celebration of world Yoga day today, one would never want to miss the ever energizing and best weight reducing sequence of asanas or the complete sadhana popularly called the Suryanamaskar.

It is a well known fact that sun being the source of enormous amounts of energy has been considered to be the supreme power provider to all life forms on earth has from time immemorial. It is the reception of this energy that would energize you throughout your day. In suryanamaskar the postures are performed in a sequence, one after the other, with rhythmic pattern of breathing and with total awareness.

Surya Namaskar

Surya Namaskara can be performed by any person irrespective of their age. The best time for practice is early morning time, after finishing morning ablutions. It should be done in a clean well ventilated place. It should be done facing the sun. Each Surya Namaskar will consist of two series. Starting with right leg,12 steps will complete the first series and then with left leg in the second series. Beginners can start with 3 rounds and then slowly increase up to 24 rounds. Ideal count is 12 rounds.

Step 1


Stand Erect. Feet together. Palms holding together in front of the chest in Namaskara Mudra. Breath normal and relax the whole body.

Step 2

Posture -Hasta Uttanasana

Inhale and raise both hands and stretch backwards. Bend backwards as much as possible. Feel the curvature at the back side. Hands should be firm and straight.

Step 3

Posture- Padahastasan

Exhale and bend forward from the hip. Bring both hands and place it on either side of the feet. Hands placed firmly on the ground. Try to touch the knees with forehead. Legs should be straight. Knees should not be bend.

Step- 4

Posture- Aswasanchalanasan

Inhale and take the right leg backwards. Right leg knees should touch the floor. Left leg will be bend at the knees and hands will be on either side of the left leg. Bring the hip portion little downwards, look up and feel the full stretch.

Step- 5

Posture- Dandasan

Exhale and take the left leg backwards and place it next to right leg. Only palms and toes will touch the ground. Lean little forward to bring the weight of the whole body on to the hands.

Step- 5

Posture- Sasankasan

Inhale and without altering the position of hands and toes, bend the legs at the knees and rest them on the floor with buttocks resting on heels


Posture: Astanganamaskaram

Holding the breath, without moving position of hands and toes, take the body forward and rest forehead, chest, hands, knees and toes on the ground.

Step- 7

Posture- Uurthamukasvanasan

Inhale and raise the whole upper body, head and trunk and bend backwards. Hands will be straight and feet will be together and knees will be off the ground. Pressure will be felt at the lower back

Step 8

Posture: Parvatasan

Without altering the position of hands and toes, exhale and raise the buttocks, push head down, until the heels touch the ground.

Step- 9

Posture- Sasankasan

Inhale and without altering the position of hands and toes, bend the legs at the knees and rest them on the floor with buttocks resting on heels. Steps 10, 11 and 12 are repetition of 4th 3rd and 2nd steps. At the end of the practice, rest in shavasan for 15 minutes to derive the benefit of the practice.

The physical benefit of this sadhana is that, it gives flexibility to spine, increases the resistance power of body and skin, and improves the function of various systems such as respiratory, circulatory, endocrine and reproductive system. It is a very good practice for weight reduction.It also improves concentration and memory. In yoga therapy technique, Soorya namaskara play an important role in curing asthma, diabetics, obesity and problems relating to respiratory and digestive systems.

Disclaimer ? This is only an informative article, highlighting the various benefits of yoga learning. Do not attempt to practice without an expert guidance.

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