Surya Namaskar (Sun Salutation)

By : Emma Laurence | : 15 September, 2020
Surya Namaskar (Sun Salutation)

Surya Namaskar (Sun Salutation)


Etymology and Origins of Surya Namaskar

Surya Namaskar, Surya Pranam is a Sanskrit term. “Surya’ means “Sun”, and “Namaskar” or “Pranam” or “Namaste” means “Salute with folded palms”. During CORONAVIRUS Pandemic, this posture has replaced the handshake custom. Saluting the Sun, or Sun Salutation is its English name. It is actually a composite sequence of 12 linked Asanas. The set of 12 asanas is dedicated to the Greatest Nature God, Surya, or the Sun for whom life on Earth exists; the trees and plants release Oxygen, inhale Carbon Dioxide; we animals inhale Oxygen and exhale Carbon Dioxide. The asana sequence originated in the Hatha Yoga tradition in India. The basic sequence involves moving from a standing position into Downward and Upward Dog poses. Then you have to get back to the standing position again.

There are many variations. These 12 Yoga Asanas are linked to 12 different Mantras (Sanskrit Chanting). These 12 Yogasanas are as follows:

Pranamasana (Prayer Pose), Hasta Padasana (Standing Forward Bend Pose), Ashwa Sanchalanasana (Low Lunge Pose), Hasta Uttanasana (Raised Arms Pose), Chaturanga Dandasana (Plank Pose), Ashtanga Namaskara (Eight Limbed Pose), Bhujangasana (Cobra Pose), Adho Mukha Svanasana (Downward Facing Dog Pose), Ashwa Sanchalanasana (Low Lunge Pose), Hasta Padasana (Standing Forward Bend), Hasta Uttanasana (Raised Arms Pose), Pranamasana (Prayer Pose).


How to do Surya Namaskar?


Surya Namaskar Pose


Step by Step Instructions of Surya Namaskar

  • We shall specialize here only on one pose. The standing and bending pose in an empty stomach.

  • It is always better to gain more from Surya Namaskar, if you do it in the early morning than in the evening.

  • Stand up straight looking towards the Eastside.

  • Then raise both hands above your head in the Namaste position.

  • First inhale to the full, then start exhaling while bending backward as much as you can with folded hands extended backward in Namaste palms.

  • Keep your legs 12 inches wide.

  • Your lungs are empty, stand in this pose for 10 to 15 seconds (if you can), bending backward as much as possible.

  •  Your lungs are empty.

  • Then gradually get straight while slowly inhaling.

  • Then gradually exhale fully, bend forward, touch your feet with your hand in the empty lung without bending your knees.

  • Then move for a few seconds in your surroundings, and again repeat the feat. In this way, you should practice 5 times at least.

  • You will now feel the advantages and benefits of stretching also.

  • Surya Namaskar is called the Ultimate Asana.


Benefits of Surya Namaskar


Anatomical Focus and Disease Control

  • Helps lose weight.

  • Maintenance of Liver and Stomach functions.

  • Better digestive system.

  • Glowing skin.

  • Brings down blood sugar level.

  • Reduces anxiety.

  • Improves mental health.

  • Helps your body detox.

  • Battles insomnia.

  • Emotional maturity.

  • Psychological maturity.

  • Boys in the student phase get effective brainpower.

  • Improvement of Liver, Pancreas, Spleen, Kidney, Stomach, Thyroid, Adrenal, and Pituitary glands.


Benefits for Girls & Women

  • Girls and women will get glowing skin by practicing Surya Namaskar.

  • It ensures a regular menstrual cycle for girls and women.

  • This Yoga also raises the sexual power of girls and women.

  • It brings down blood sugar levels.

  • It reduces your anxiety from the various relationships, whether at home, school or society.

  • It also improves your mental health.

  • It helps your body detox so that you will look beautiful.

  • It also reduces the belly fat in girls and women.

  • It helps you battle insomnia in this uncertain age under Coronavirus Pandemic.

  • Regular Surya Namaskar strengthens your emotional maturity.

  • Your psychological maturity also gets boosted.

  • Girls in the student phase get effective brainpower to achieve success in professional life.

  • It certainly improves your Liver, Pancreas, Spleen, Kidney, Stomach, thyroid, adrenal, and pituitary glands so that you will be ageless.



  • Practise Surya Namaskar only in an empty stomach.

  • Girls and women should not do it during the menstrual period.

  • Strictly maintain breathing routine.

  • Do not use tight dress while doing Surya Namaskar.

About the author:

Emma Laurence
Emma Laurence
Human Psychologist
She is an expert on sexual behavior and human psychology. She is an author par excellence...

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