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12 Poses of Suryanamaskar and Benefits on the Body

by Yogi Vishnu(more info)

listed in yoga, originally published in issue 261 - March 2020


Isn't it beautiful to seek out one thing therefore miraculously appealing, solely attributable to the results and also the edges it emits? Yoga is that powerful force that attracts nurturing, growth, and balance of a personal. Gone are the times after you may ignore your health and eudemonia as a result of the surroundings took care of you. Currently that the atmospheric condition are essential, materialistic tools are unfold everywhere, pollution has broken world records, and also the habits of individuals aren't in any respect in favour of their own health, including others. It’s time to develop habits that became necessary to implement often.


Typical Surya Namaskar Cycle

Typical Surya Namaskar Cycle


Suryanamaskar, or Sun Salutation, may be a connected sequence of twelve totally different yoga poses. It is associated with an overall vast effort with huge edges on the body and mind. For best results, follow a minimum of 2-5 sets, on associate empty abdomen early within the morning. It’s a gesture to specific you’re feeling towards the Sun, and welcome abundance into your life. Yoga Teacher training in Rishikesh provides you a higher understanding and deep data concerning yoga and the way are you able to balance your life and build it easy. Here are the twelve Poses of Suryanamaskar and the way they'll boost your health.

Sun Salutation Yoga

1. Prayer cause (Pranamasana)

Pranamasana begins the Suryanamaskar sequence. To do this, stand straight on the bottom or a yoga mat by keeping your feet aligned or joined. Open your heart chakra by resting your shoulders and increasing your chest. Take an extended, deep breath, and produce your hands along within the prayer position right ahead of your heart after you inhale.

Benefits: Increase your focus, patience, and concentration after you are during this cause.

2. Raised Arms Pose (Hastotanasana)

The name originates from the Sanskrit word "upward tree." to try to to this cause, stand straight, raise your arms, stretch back and lengthen your spine as you gaze upwards. Make certain that you just will balance yourself and stay on the bottom.

Benefits: This cause helps individuals full of headaches, asthma, backache, fatigue, or anxiety.

3. Standing Forward Bend (Hasta Padasana)

Now, bend forward, all the way down to your knees to the touch your toes along with your fingers. You’ll be able to keep your knees bent if you're ineffective to stretch your knees straight at first. Relax your neck and shoulders, and press your heels softly so your weight is equally distributed.

Benefits: This posture stretches the thighs, hamstrings, calves, knees, and helps in convalescent from sleep disorder, pathology, relieves stress, anxiety, headaches, etc.  

4. Equestrian pose (Hasta Sanchalanasana)

Bend your knees and place each palms on the bottom, in line along with your feet. Stretch back your right leg and keep the left leg at ninety degrees on the bottom. Balance your body on toes by distributing your weight equally.

Benefits: The cause will increase resolve, boosts respiratory organ capability, strengthens the spine, and stimulates the system digestion, tones urinary organ and liver.

5. Staff pose (Dandasana)

Exhale and step the left leg back to make a plank cause, your feet can stay touching the bottom. Make certain that your elbows, shoulders, and wrists are perpendicular to the ground. Your buttocks ought to be elevated from the bottom, whereas your arms ought to be stretched ahead of you, with palms facing and touching the bottom. Keep your back flat and stretch your entire body during this inversed V-shape cause.

Benefits: Dandasana tones the abdomen and builds up endurance.

6. Salute with Eight elements (Ashtanga Namaskar)

Drop down from Dandasana and bit your chin, knees, and chest at constant time on the bottom. Your arms ought to be right next to your chest, and your hips ought to be off the bottom and pointed towards the ceiling.

Benefits: It strengthens the legs, shoulders, and arms. This yoga cause releases tensions round the neck, shoulders, and arms by additionally rising the pliability of the spine.


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7. Cobra pose (Bhujangasana)

Inhale deeply and lift your head backward whereas your palms are placed on the bottom, and elbows are getting ready to your body. Your feet, legs, and lower trunk ought to stay up-to-date with the bottom as you perform this Suryanamaskar cause.

Benefits: Bhujangasana strengthens the lower trunk, improves blood circulation, tones the abdominal muscles. For women, it additionally helps throughout the oscillation, relieves neuralgia, cures ache and is additionally a medical care for respiratory disorder.

8. Downward Facing Dog pose (Adho Mukha Svanasana)

Exhale and elevate your hips towards the ceiling, solely your flat-palms and flat-feet ought to bit the bottom. You’ll once more come back to the current inverse V-shape position with relaxed muscles of your neck and shoulders. Stretch out and reap inconceivable health edges from this downward facing dog cause.

Benefits: It improves blood circulation, tightens the skin, relieves stress, reduces the symptoms of climacteric for girls, cuts down on headaches, back pains, and more.

9. Equestrian pose (Ashwa Sanchalasana)

Inhale and produce your right leg forward and place it in between your palms. Your head ought to be facing up.

Benefits: It opens your lungs, adjusts your posture defects, and aligns your spine. This cause additionally tones your urinary organ and liver.

10. Hand to Feet (Hasta Padasana)

Exhale and bend all the way down to place each your hands next to your feet on the bottom. If you're ineffective to succeed in them, simply try and bit the ground or your toes with just your fingers.

Benefits: It strengthens the thighs and knees by stretching the hamstrings, legs, and calves. Improves the digestion and stimulates the abdominal organs.

11. Raised Arms cause (Hasta Uttanasana)

Raise your arms and stretch back over your spine. Your head ought to be facing up, and arms aloof from one another by bending backward.

Benefits: It improves digestion, relieves anxiety and fatigue, and improves digestion.

12. Mountain pose (Tadasana)

The final cause is termed ‘Anjali gesture,’ wherever you'll be doing the Namaste gesture once more like within the terribly starting of your Sun Salutation sequence.

Benefits: Become grounded, rejuvenated, and a lot of assured in your life by strengthening the body organs by the tip of this cause.

As you complete the cycle of Suryanamaskar, you open the probabilities of material possession the energy flow within the blocked elements of your body. Salutation to the Sun has served well for the mental, physical, and emotional health.


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About Yogi Vishnu

Yogi Vishnu is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides yoga teacher training in Rishikesh, India. After practising yoga from very early age of 12, he left family and friends to pursue the yogic path and met his first Yoga Master - Narayan Muni at Jharsuguda Muni Samaj Yoga Ashram. In 1988 he met his second Yoga Master - Swami Niranjan ji to learn the wisdom of the Vedas. There he came across the Jnana Yoga (knowledge), important lessons in the path to self-realization. After joining Sri Satya Sai Baba's ashram to learn the spiritual beauty and value of the Karma Yoga (charity work), his life changed completely. There he learned that he had to undergo a heart surgery. That experience made him realize the importance of charity. In 2001 he left home for the last time; his wonderings eventually led to the holy city of Rishikesh. After studying and practicing yoga under Swami Veda's motherly heart, his greatest guru, and becoming a master in the Himalayan Tradition, he opened his first Yoga School, where we welcome students and seekers from all around the world to carry on India's most important heritage, Yoga. He loves writing and reading the books related to yoga, health, fitness for more information about him visit his website:

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