In a world increasingly focused on holistic health and mindful living, Surya Namaskar, or Sun Salutation, stands out as a powerful and accessible yoga practice. This dynamic sequence of twelve poses, traditionally performed at sunrise, offers a comprehensive workout for both body and mind, promoting physical strength, mental clarity, and spiritual well-being.

Before you begin

Time: Ideally performed in the morning on an empty stomach.

Space: Find a quiet, well-ventilated space.

Attire: Wear comfortable, loose-fitting clothing.

Warm-up: A few gentle stretches can prepare your body.

Let's begin: The 12 easy steps of Surya Namaskar

1. Prayer pose (Pranamasana)

Stand tall: Stand at the front of your mat, feet together.

Hands together: Bring your palms together in front of your chest, like you're praying. Relax your shoulders.

Breathe normally.

2. Raised arms pose (Hasta Uttanasana)

Breathe in: Lift your arms up and back over your head. Reach for the sky, gently arching your back. Keep your arms near your ears.

3. Standing forward bend (Hasta Padasana)

Breathe out: Bend forward from your hips and bring your hands to the floor beside your feet. It's okay to bend your knees a bit if you can't reach!

4. Equestrian pose (Ashwa Sanchalanasana)

Breathe in: Step your right leg far back. Drop your right knee to the floor. Look up, gently arching your back. Raise your head and chest.

5. Plank pose (Dandasana)

Breathe out: Step your left leg back to meet your right. Hold your body straight like a plank of wood, from your head to your heels.

6. Eight-limbed salutation (Ashtanga Namaskara)

As you continue to exhale: Lower your knees, chest, and forehead to the floor, all at the same time. Ensure that your abdomen and hips are still raised. Your elbows should be tucked in close to your body.

7. Cobra pose (Bhujangasana)

Breathe in: Slide forward and lift your chest off the floor. Keep your elbows bent and close to your body. Look gently upwards. Don't push too hard with your hands. Your body should remain on the floor from the hips down.

8. Downward-facing dog pose (Adho Mukha Svanasana)

Breathe out: Lift your bottom high towards the ceiling, making your body look like an upside-down 'V'. Push your heels towards the floor and stretch your back. Let your head hang loose. You can keep your knees slightly bent if your legs feel tight.

9. Equestrian pose (Ashwa Sanchalanasana) - Again, but with the other leg

Breathe in: Step your right leg forward between your hands (the same leg you stepped back with in step 4). Drop your left knee to the floor and look up.

10. Standing forward bend (Hasta Padasana) - Again

Breathe out: Bring your left foot forward to meet your right. Bend forward from your hips again, trying to touch your hands to the floor next to your feet.

11. Raised arms pose (Hasta Uttanasana) - Again

Breathe in: Slowly roll up, sweeping your arms up and back over your head. Gently arch your back, just like in step 2.

12. Prayer pose (Pranamasana) - Finish Here

Breathe out: Bring your arms down and join your palms together in front of your chest, back to the prayer pose.

Quick tips for newbies

Start slow: Do just a few rounds at first, then do more as you get stronger.

Focus on your breath: It's the most important part of the practice.

Listen to your body: If something hurts, stop or do it gently.

Be regular: Even a few rounds every day can make a big difference!