Surya Namaskar Steps PDF Free Download


In today’s fast-paced world, finding a holistic way to maintain physical and mental well-being is paramount. One such ancient practice that has stood the test of time is Surya Namaskar, also known as Sun Salutation. This series of yoga postures not only pays homage to the sun but also offers a multitude of health benefits. In this article, we will delve into the Surya Namaskar Steps, breaking down each posture and exploring the numerous advantages it brings to your life.


Surya Namaskar, a beautiful sequence of twelve yoga postures, is more than just a physical exercise; it is a holistic approach to health and wellness. This practice, when done correctly, can work wonders for your body, mind, and soul. Let’s explore its history, the steps involved, and the myriad of benefits it offers.

The Origin of Surya Namaskar

Surya Namaskar finds its roots in ancient Indian tradition. It is believed to have been practiced for thousands of years as a way to pay respect to the sun god, Surya. The sun is not just a celestial body but is also considered a symbol of life and consciousness in many cultures. Therefore, this practice not only offers physical benefits but also connects you to a higher spiritual realm.

Preparing for Surya Namaskar

Choosing the Right Time

To gain the maximum benefits from Surya Namaskar, it is essential to perform it at the right time. The ideal time is during the early hours of the morning, preferably at sunrise. This is when the atmosphere is calm, and the air is pure, providing you with a serene environment for your practice.

Selecting the Ideal Location

Selecting the right location is equally important. Find a quiet and clean place where you can spread your yoga mat comfortably. Practicing Surya Namaskar outdoors, in the presence of the rising sun, can be particularly invigorating.

The 12 Steps of Surya Namaskar

Now, let’s explore the twelve steps of Surya Namaskar, each with its unique significance.

Pranamasana (Prayer Pose)

Begin your practice by standing in the prayer position. Join your palms together in front of your chest, close your eyes, and take a moment to center yourself. This is the starting point, where you express gratitude to the sun for its life-giving energy.

Hasta Uttanasana (Raised Arms Pose)

As you inhale, slowly raise your arms above your head, arching your back gently. This posture stretches your entire body and improves flexibility.

Hastapadasana (Hand to Foot Pose)

Exhale and bend forward, touching your toes with your hands. This step helps in improving digestion and toning the abdominal muscles.

Ashwa Sanchalanasana (Equestrian Pose)

Inhale, step your right leg back, and lower your hips. Look up, and feel the stretch in your back and legs. This pose strengthens your legs and improves balance.

Dandasana (Stick Pose)

Exhale and bring your left leg back to align with the right leg. Keep your body in a straight line, like a plank. This step enhances core strength and stamina.

Ashtanga Namaskara (Salute with Eight Parts)

Gently lower your knees, chest, and chin to the floor while exhaling. Your hips should be slightly elevated. This pose builds arm and shoulder strength.

Bhujangasana (Cobra Pose)

Inhale, arch your back, and lift your chest up while keeping your pelvis on the ground. Cobra Pose opens up your chest and improves spinal flexibility.

Parvatasana (Mountain Pose)

Exhale and lift your hips, forming an inverted V shape. This step stretches your spine and hamstrings.

Ashwa Sanchalanasana (Equestrian Pose – Repeated)

Inhale, bring your right foot forward between your hands, and look up. This mirrors the fifth step and provides balance to both sides of the body.

Hastapadasana (Hand to Foot Pose – Repeated)

Exhale and bring your left foot forward next to your right foot, keeping your palms on the ground. This is a deep stretch for the back of your legs.

Hasta Uttanasana (Raised Arms Pose – Repeated)

Inhale, raise your arms, and arch backward, as in the third step. This movement enhances spinal flexibility.

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Tadasana (Mountain Pose)

Return to the standing position, as in the second step, with your palms together in a prayer pose. This concludes one cycle of Surya Namaskar.

Benefits of Surya Namaskar

Physical Benefits

  • Flexibility: Surya Namaskar enhances overall body flexibility, making you more agile.
  • Strength: It strengthens your muscles, including the core and upper body.
  • Weight Management: Regular practice can aid in weight loss and toning.
  • Improved Digestion: The forward bends stimulate the digestive system.
  • Better Posture: It corrects postural issues and aligns the spine.

Mental Benefits

  • Stress Reduction: Surya Namaskar helps calm the mind and reduce stress.
  • Clarity: It enhances mental clarity and focus.
  • Positive Outlook: Regular practice can boost your mood and overall outlook on life.
  • Mental Peace: The meditation aspect brings inner peace.

Spiritual Benefits

  • Connection: It fosters a deeper connection with nature and the universe.
  • Spiritual Growth: Surya Namaskar can be a spiritual journey, leading to self-discovery.

Who Can Practice Surya Namaskar?

Surya Namaskar is suitable for people of all ages and fitness levels. However, pregnant women and individuals with specific medical conditions should consult a healthcare professional before starting the practice.

Tips for a Successful Surya Namaskar Routine

  • Consistency: Practice Surya Namaskar daily for best results.
  • Breathing: Sync your breath with each movement.
  • Start Slow: Beginners should start with a few rounds and gradually increase.
  • Listen to Your Body: Do not force yourself into poses; go at your own pace.

Common Mistakes to Avoid

  • Rushing Through: Ensure each posture is done mindfully.
  • Poor Alignment: Maintain proper form to prevent injury.
  • Skipping Warm-up: Always warm up before starting Surya Namaskar.


Surya Namaskar, with its twelve graceful steps, is a remarkable practice that offers a holistic approach to physical, mental, and spiritual well-being. Incorporating this routine into your daily life can lead to a healthier and more fulfilling existence.


Que: Can Surya Namaskar be practiced by beginners?
Yes, beginners can practice Surya Namaskar, but it’s essential to start slowly and seek guidance if needed.

Que: How long should I practice Surya Namaskar each day?
Aim for at least 10 to 15 minutes of Surya Namaskar daily for noticeable benefits.

Que: Is Surya Namaskar a form of meditation?
While it incorporates meditation elements, Surya Namaskar primarily focuses on physical postures and breathing.

Que: Are there any age restrictions for Surya Namaskar?
No, Surya Namaskar can be practiced by people of all ages, but modifications may be needed for certain individuals.

Que: Can Surya Namaskar help with weight loss?
Yes, regular practice of Surya Namaskar can aid in weight management and toning of the body.

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