Surya Namaskar Steps: Embracing the Sun Salutation Sequence

Surya Namaskar Steps
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Discover the graceful and energizing Surya Namaskar steps, a powerful sequence that combines movement, breath, and intention to honor the energy of the sun. Surya Namaskar, also known as Sun Salutation, is a beautiful and dynamic sequence of yoga poses that holds a significant place in the practice of yoga. In this comprehensive guide, we will explore the precise Surya Namaskar steps, unraveling the sequence pose by pose. Whether you are a beginner or an experienced practitioner, mastering the Surya Namaskar steps will empower you to embark on a journey of self-discovery and wellness. Join us as we dive into the transformative power of the Surya Namaskar steps, awakening your body, mind, and spirit with each graceful movement.

Understanding the Surya Namaskar Sequence

The Surya Namaskar sequence consists of a series of 12 steps that flow seamlessly together, creating a harmonious and invigorating practice. Each step in the sequence serves a specific purpose, working to stretch, strengthen, and balance the body. From the Mountain Pose to the Cobra Pose, each step builds upon the previous one, creating a dynamic flow that engages the entire body.

The Surya Namaskar sequence is rooted in the philosophy of honoring and connecting with the energy of the sun. As we move through the steps, we pay homage to the life-giving force that sustains us and symbolizes vitality, illumination, and awakening.

“Start By Accepting That There Is Resistance, But Must Manage It”

Step-by-Step Guide to Surya Namaskar

Let’s explore each of the Surya Namaskar steps in detail:

1. Mountain Pose (Tadasana):

Stand tall with feet together, grounding into the earth, and lift your arms overhead, palms together, reaching for the sky.

2. Upward Salute (Urdhva Hastasana):

Arch gently backward, lengthening the spine and lifting the heart towards the sun.

3. Standing Forward Bend (Uttanasana):

Fold forward from the hips, keeping the spine long, and let the crown of the head reach towards the ground.

4. Halfway Lift (Ardha Uttanasana):

Extend the spine forward, lifting the chest and gaze forward, finding a flat back position.

5. Plank Pose (Phalakasana):

Step or jump the feet back, coming into a straight line from head to heels, engaging the core and holding a strong plank position.

6. Four-Limbed Staff Pose (Chaturanga Dandasana):

Lower down with control, bending the elbows close to the body, keeping the body parallel to the ground.

7. Upward Facing Dog Pose (Urdhva Mukha Svanasana):

Press the palms firmly into the ground, straighten the arms, lift the chest, and roll the shoulders back, opening the heart.

8. Downward Facing Dog Pose (Adho Mukha Svanasana):

Lift the hips up and back, creating an inverted V shape with the body, grounding through the hands and feet.

9. Standing Forward Bend (Uttanasana):

Step or hop the feet forward, returning to the forward fold, releasing the head towards the ground.

10. Halfway Lift (Ardha Uttanasana):

Lengthen the spine, lifting the chest and gaze forward.

11. Upward Salute (Urdhva Hastasana):

Rise up, reaching the arms overhead, arching gently backward, and lifting the heart.

12. Mountain Pose (Tadasana):

Return to the starting position, standing tall, with palms together at the heart center, finding stability and grounding.

Physical Benefits of Surya Namaskar

Practising the Surya Namaskar steps offers numerous physical benefits. The sequence provides a full-body workout, engaging the muscles of the arms, shoulders, core, and legs. Each step promotes flexibility, improving the range of motion in the spine, hips, and shoulders. The continuous flow of the sequence increases cardiovascular endurance, elevating the heart rate and stimulating blood circulation. Additionally, the steps in the sequence build strength and stability, promoting better posture and balance.

Mental and Emotional Benefits of Surya Namaskar

Beyond the physical benefits, the Surya Namaskar steps nurture the mind and emotions. The rhythmic and flowing nature of the sequence induces a meditative state, calming the mind and reducing stress. The intentional coordination of breath with movement cultivates mindfulness and presence, allowing practitioners to connect deeply with their bodies and the present moment. Surya Namaskar can bring about a sense of inner peace, clarity, and a renewed energy for the day ahead.

Adapting the Surya Namaskar Steps

The beauty of the Surya Namaskar steps is their adaptability to different fitness levels and body types. Modifications and variations can be incorporated to suit individual needs and limitations. Props, such as blocks or straps, can provide support and assist with proper alignment in the steps. Beginners can start with simplified versions of the steps, gradually building strength and flexibility over time. Advanced practitioners can explore deeper variations, challenging their bodies and deepening their practice.

Incorporating Surya Namaskar into Your Practice

To incorporate the Surya Namaskar steps into your practice, set aside a dedicated time and space. Choose a quiet and well-ventilated area where you can move freely. It is recommended to practice Surya Namaskar in the morning to welcome the energy of the rising sun, but it can be done at any time of the day.

Begin by familiarizing yourself with the individual steps and the flow between them. Focus on maintaining a steady and mindful breath throughout the sequence, synchronizing each movement with inhalations and exhalations. Start with a few rounds of the sequence, gradually increasing the number as your practice evolves. Remember to listen to your body and make any necessary modifications to honor its needs.

Enhancing Your Surya Namaskar Practice

As you become more familiar with the Surya Namaskar steps, feel free to infuse it with your personal touch. Explore variations, modifications, or additional poses that resonate with you. Embrace creativity and self-expression, allowing the practice to evolve and reflect your unique journey. Remember that the true essence of the Surya Namaskar lies not in achieving perfect alignment or performance but in the connection with your body, breath, and inner self.


The Surya Namaskar steps offer a transformative and invigorating practice that harmonizes the body, mind, and spirit. By incorporating this dynamic sequence into your yoga practice, you can experience the physical benefits of increased strength, flexibility, and cardiovascular endurance. Furthermore, the Surya Namaskar steps nurture mindfulness, clarity, and a deep connection to the energy of the sun. If you are interested in deepening your practice or sharing the beauty of the Surya Namaskar steps with others, consider pursuing a yoga teacher training program. In London, there are various yoga teacher training opportunities available, providing the chance to delve deeper into the practice and become a certified yoga instructor. Embrace the transformative power of the Surya Namaskar steps, and may it illuminate your path towards holistic well-being and self-discovery.


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