12 Surya Namaskar Yoga asanas Benefits with pictures

This Article will be helpful based on surya namaskar for beginners. Surya Namaskar is also knows as yoga namaskar as all the steps involved in surya namskar are also individual yoga asanas. There are many institutes available online for surya namaskar and Yoga asanas. Some of them are Surya namaskar isha , Surya namaskar sadhguru and in class of art of living. One can also find surya namaskar videos on youtube. 

Here are Surya namskar (Yoga Namaskar) for beginners given in detail with the benefits. 

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1. Pranamasana or Anjali Mudra

Supplication Pose 

Steps to pursue 

This is the 1st pose of 12 poses of surya namaskar

With your feet together or hip-width separated, uniformly dispersing weight on every one of the four corners of your feet, adjusting the focal point of your head to the pelvis, unite your palms and press them, giving delicate weight on fingertips and base of your palm. 

Fingers are as one and firm with fingertips facing upward and thumbs marginally contacting the heart focus/focal point of the chest. 

Neck and shoulder ought to be loose. 

Since this is a motion of veneration, there is a slight bowing of the head (like for a welcome). 

This is a straightforward stance and furthermore the first and last stance in Surya Namaskar. 

Anybody can rehearse. It helps focus the mind and body and diminishes uneasiness and stress. 

2. Utthana Hasthasana 

Upward Salute 

Steps to pursue 

This is the 2nd pose of 12 poses of surya namaskar

From Urdhva Hasthasana you can drive your hips advance and protract your spine further by extending back. This is the second Surya Namaskar present. 

Hands can be acclimated to remain either in Namaskar mudra or shoulder-width separated. 

As you let go, see that your weight stays focused and feet are established in the tangle. 

You can remain here for a couple of breaths and notice the space around your heart increment, giving you more space to relax. 


Restorative for asthma 

Decreases side effects of spinal pain, exhaustion and mellow nervousness 

Stretches the shoulders and armpits 

Improves processing 


Abstain from raising your arms if experiencing neck or shoulder damage. 

Abstain from gazing upward if feeling woozy. 

3. Padahastanasana/Utthanasana 

Hand To Feet/Intense Forward Bend 

Steps to pursue 

This is the 3rd pose of 12 poses of surya namaskar

As you breathe out, plan to twist forward by opening your hands wide and dropping them down, beside the feet. Keep on twisting forward from your hip, with your sit bones indicating the roof. 

It is alright to keep your knees delicately twisted. 

Keep your neck and shoulder loose and see that your spine doesn't bend. 

Press into your heels delicately so weight is equally circulated. 


Restorative for a sleeping disorder, osteoporosis 

Alleviates nervousness, stress, cerebral pain. 

Fortifies thighs and knees 

Stretches hips, hamstrings, and calves 

Improves absorption 

Help diminish side effects of the nasal-throat issue 


Lower back agony, neck wounds, high bp, heart issue, ear/eye disease. 

4. Ashva Sanchalanasana 

Equestrian Pose/Horse Riding 

Steps to pursue 

This is the 4th pose of 12 poses of surya namaskar
From Utthanasana, twist your legs at the knee to put the palms on the tangle, in accordance with your feet. 

Take in/breathe in and return your correct leg to a wide position. As you do this, your left leg twists at the knee in a 90-degree edge. 

The knee and impact point of the left leg structure a straight line and your correct foot is adjusted on toes. 

Else you can rest your correct knee on the tangle for help and spot right insteps on the floor. 

The weight must be equitably conveyed and you ought to abstain from inclining to the front or back. 


Stretches and fortifies quadriceps and the whole lower body. 

Animates stomach related framework and tones kidney and liver. 

Assembles self control. 

Improves hip adaptability. 

Protracts the spine and expands lung limit, 


Knee and neck damage. 

Use adjustments, for example, looking straight and not down and laying back knee on the tangle for help. 

5. Phalakasana/Dandasana 

Board Pose 

Steps to pursue 

This is the 5th pose of 12 poses of surya namaskar
Breathe out and step your left leg back to frame a board present. 

See that your shoulders, elbows, and wrists are stacked and opposite to the floor. 

Attract the shoulder bones towards one another than spread them, augmenting your neckline bones. 

Keep the neck loose, in accordance with your spine. 

Spread your fingers wide with center finger confronting the front of the tangle. 

Fold and press your toes into the tangle however abstain from fixing your knees. 

Draw in your center and abstain from angling by keeping the tailbone took care of and protract it towards the heels. 


Fortifies arms, wrists, and shoulder. 

Tones midriff and fabricates center quality and perseverance. 


Carpal burrow disorder, wrist damage or serious low back agony. 

6. Ashtanga Namaskara 

Knee Chest and Chin/Salute With Eight Limbs 

Steps to pursue 

This is the 6th pose of 12 poses of surya namaskar
From Plank Pose, drop your jawline, chest, and knees on the tangle simultaneously. 

The chest is set right between the palms. 

The elbows are twisted, embracing your body and indicating the roof. 

The hips keep awake/off the tangle. 


Grows the chest and improves the adaptability of the back and spine. 

Tones and reinforces the arms, shoulders, and legs. 

Discharges pressure around neck and shoulder and plans for backbends. 


Spinal or back wounds, butt cheek torment 
7. Bhujangasana 

Cobra Pose 

Steps to pursue 

This is the 7th pose of 12 poses of surya namaskar
With palms squeezed into the tangle and elbows tenderly bowed and embracing your body, breathe in and lift the chest and head to get into a backbend. 

Keep your neck loose and roll the shoulders back. 

The body underneath the navel stays pushed down into the tangle. 


Reinforces the whole back and bears. 

Makes mid and upper back adaptable. 

Tones muscular strength and improves stomach related framework and blood course. 

Calms indications of exhaustion, menstrual cycle, spinal pain, and sciatica. 

Remedial for asthma. 

Extends chest and shoulders. 


Ulcer, hernia, back damage, hyperthyroidism, intestinal prob – look for counsel 

8. Adho Mukha Svanasana 

Adho Mukha Svanasana 

Descending Facing Dog 

Steps to pursue 

This is the 8th pose of 12 poses of surya namaskar
Breathe out and lift the hips up towards the roof. 

Attempt to drive the heels down towards the tangle. On the other hand, you can keep the knees tenderly bowed and heels off the tangle. 

Gradually drop your head and attempt to look towards your navel. 

The weight ought to be uniformly circulated on hands and feet and neck ought to be loose. 


Increment stature extends the lower body and reinforces arms, bears, and back. 

Improves blood flow, quiets the nerves and eases pressure 

Remedial for high bp, asthma, sciatica, sinusitis 

Diminishes indications of menopause, back torment, and cerebral pain. 


Looseness of the bowels, eye or ear disease, wrist wounds. 

For high bp or cerebral pain – use support for the head. 

9. Ashva Sanchalanasana 

Ashva Sanchalanasana 

Equestrian Pose/Horse Riding 

This is the 9th pose of 12 poses of surya namaskar
From Downward Facing Dog, breathe in and present your correct foot, in the middle of your palms. 

(Ref point 4 for advantages and alert) 

10. Padahastanasana/Utthanasana 


Hand To Feet/Intense Forward Bend 

This is the 10th pose of 12 poses of surya namaskar
Breathe out and step your left foot forward in accordance with your correct foot for forward curve. 

(Ref point 3 for advantages and alert) 

11. Utthana Hasthasana 

Utthana Hasthasana 

Upward Salute 

This is the 11th pose of 12 poses of surya namaskar
Utthana Hasthasana is likewise the eleventh posture in Surya Namaskar. 

Steps to pursue: 

Breathe in and lift your body as far as possible up with your hands extended in accordance with your ears. 

Drive your hips advance and protract your spine further by extending back. 

Hands can be changed in accordance with stay either in Namaskar mudra or shoulder-width separated 

(Ref point 2 for advantages and alert) 

12. Pranamasana or Anjali Mudra 

Supplication Pose 

This is the 12th pose of 12 poses of surya namaskar
Pranamasana is additionally the last twelfth stance of the Surya Namaskar. It means the signal of worship. It helps focus the mind and body and diminishes nervousness and stress.

Steps to pursue 

Breathe out and acquire hands front of the chest for Namaskar or Anjali mudra. Feet are as one or hip-width separated, keep on equitably circulate weight on every one of the four corners of your feet. 

Adjust the focal point of your head to the pelvis, and give delicate weight on fingertips and base of your palm. 

To finish 1 cycle, rehash the above grouping by taking your left leg back in first equestrian posture and afterward present your left leg in second equestrian posture. 

You can rehearse this as a lot of warm-ups before your customary yoga exercise as it builds adaptability and stamina or you can rehearse different cycles pursued by profound unwinding in savasana. On the off chance that you have been rehearsing yoga for some time, at that point you can gradually add on to the redundancies, beginning from 7 or 12 cycles of sun welcome a day to 21, 24, 54 or even 108 cycles. 

The perfect time to rehearse Surya Namaskar is at dawn. You can, be that as it may, practice whenever of the/prior day nightfall, on void stomach. 

To develop your training further and for profound advantages, you can incorporate mantra reciting. Surya Mantra has 12 names that are recited in commendation of the Sun and help make amicability between your physical cycles and that of the Sun's. 

By reciting the accompanying 12 names of the Sun you are offering thanks and recognizing the 12 characteristics of the Sun while doing yoga namaskar. You can commit one mantra to every one of the 12 poses of surya namaskar in the accompanying request. Breathing and reciting in the separate act help make more mindfulness and transforms your yoga asana practice into reflection. 

  • Om Mitraya Namaha – A dependable companion to all. 
  • Om Ravaye Namaha – The sparkling and proficient one. 
  • Om Suryaya Namaha – Guide to all and keeps us dynamic. 
  • Om Bhanave Namaha – Illuminates and offers magnificence. 
  • Om Khagaya Namaha – Stimulator of faculties who moves rapidly in the sky. 
  • Om Pushne Namaha – Giver of solidarity who feeds all. 
  • Om Hiranyagarbhaya Namaha – Creator with the brilliant belly, the vast self. 
  • Om Marichaye Namaha – Lord of day break and destroyer of ailments. 
  • Om Adityaya Namaha – Son of vast mother Aditi who rouses. 
  • Om Savitre Namaha – Lord of creation, the person who cleanses. 
  • Om Arkaya Namaha – Worthy all things considered and the brilliant. 
  • Om Bhaskaraya Namaha – Illuminates and leads us to edification. 

You may think that its hard to recite the 12 names in the event that you are rehearsing at a quick pace. You can recite 6 bija mantras. 

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