Yoga: Surya Namaskar - Benefits and Positions

Though, I have not covered yoga in much details in my blog till date as I am not a yoga expert but it is not possible for me to stop the urge for talking about one of the best yogasana which has shown miraculous impact on body systems for various health conditions. Infact, it is considered as the best exercise for human body. Surya Namaskar consists of not only important Yogasanas and but also Pranayama. The Pranayama and its advantages are skillfully incorporated in Surya Namaskar. In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people.

Ideally, these exercises should be performed early in the morning, exposing your body to the sun's rays. But if, for some reason, it cannot be performed in the morning you may do so in the evening on an empty stomach, in a well ventilated room. Initially, you may start with three rounds and gradually build up the stamina for 10 to 12 rounds. Practice the exercises at the pace you feel comfortable with. If you feel tired after a few rounds, rest by lying down with eyes closed for a few minutes.

Before I start on explaining the exercise in details, let me highlight the Health Benefits of Surya Namaskar:
  • Surya Namaskar series of  exercises activates the endocrine glands and the chakras (vortexes through which the vital life energy or prana is channeled into us) energizing the entire body in a balanced way
  • Surya Namaskar accords overall strength and flexibility to the body, which is why it is generally performed before other asanas
  • These simple exercises fight aging and rejuvenate the entire body
  • Surya Namaskar or Sun Salutation is the best way to burn the calories and reduce weight
  • It is often recommended for obesity reduction
  • Prevents Heart complaints and controls Blood sugar levels
  • They have beneficial effects on chronic skin problems
  • Relieves Stress and Tension
  • Improves attention and concentration
Now let us move to the different positions in Surya Namaskar:
Position1: Inhale and maintain it in standing position with hands joined together near chest, feet together and toes touching each other

Position2: Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees.

  • While exhaling bend forward in the waist
  • Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle
  • Legs straight
  • Try to touch the forehead to the knees
  • Relax the neck
  • Do not bend the knees
  • Do not keep the neck tense
Position3: Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded.

  • Take the left leg backwards and touch the knee to the floor, keeping the toes erect
  • The knee of the right leg will need to be bent
  • The knee of the left leg should touch the ground
  • Drop the waist/ hips towards the floor
  • Gaze is upwards, and both arms are straight
  • Do not bend the neck forward
  • Do not bend the elbows
We will talk about the rest of the positions of Surya Namaskar in my next post.


  1. Surya Namaskar [Sun Salutation] is the most useful and popular mode of yogic exercises which briefly bestows the benefits of the asana, pranayama and mudras together. Read more about Surya Namaskar here

  2. I am used to do Surya Namaskar! It is very beneficial. Here you have mentioned Benefits and Positions also! It will going to help to every one. Really You did a nice job. Keep it up!

  3. Surya Namaskar is a rejuvenating exercise in yoga even if a person has sat all through the night doing a surya namasker will make him fresh for the whole day.


Which is your most preferred way to keep your body fit and away from diseases?