How To Do Sun Salutation(Surya Namaskar)?Benfiets Of Sun Salutation.

Sun Salutation is the very basic and most popular yoga exercise.sun salutation is a complete body exercise without it doesn’t require any equipment.

The only thing you need is a yoga mat.
A yoga mat is something insulator to electricity.

that stops positive energy to pass on the ground and you feel more energetic.that’s the reason why we use yoga mats.
It includes many variations but in this article, we will talk about its standard variation.

Sun Salutation Steps:

The standard variation or standard form of Surya namaskar has 12 steps.i will show you how to do that step by step.
Step 1:

sun salutation benfiets
Stand straight at the edge of the mat and keep your feet together.your shoulders should be inhale and lift up both arms from slowly exhale and come in namaskar pose.
Step 2:

sun salutation in proper way
Now deep inhale and arch your back as much you not over do that otherwise you will fall on can bend your knees little to find your balance and comfort.hold that position at least 5-10 sec.
Step 3:

proper way to do sun salutation
exhale and bend forward and try to touch your nose to your knees.
Step 4:

sun salutation benfiets in detail
Inhale and push the right leg back and try to touch the ground with your right knee.
Step 5 (plank pose):
Inhale and bring the body in one line and make plank not place arms too far.
Step 6:
Slowly brings your knees on the ground and then slowly touch first your chin than your chest to the ground.
in this step, you are touching the ground eight times (2hands, 2feets, 2knees, chin and chest)

Step 7:
The Cobra Pose
From the last step, stretch you inhale and slide forward and try to lift your chest as much as you can.look upside sealing.
Step 8:
The Mountain Pose
From the last cobra pose, you exhale and lift your hips as much as you can and make inverted v posture as shown in the picture.and feels a streach in back area.
Step 9:

yoga exercise sun salutation
This is the same step as the step number 4, So from the mountain pose you goes into the Horseman pose like in pic.
Step 10:

sun saulation(surya namaskar) benfiets
Exhale and bring the both feet together.keeps both palms on the ground and try to touch knees with your nose.
Step 11:

Sun Sulation workout
Inhale and repeat the step number 2.
Step 12:

sun sulation step by step
Exhale and stand in relaxed position and feel the sensations and energy around your body.


Repeat at least 10-15 rounds of Sun Salutation should do this with an empty stomach.

  • Ask your trainer/yoga teacher if you have following issues
  • Back pain
  • Hernia
  • Heart disease
  • 2nd or 3rd-month trimester Pregnancy
  • High Blood Pressure

[Also Read: What Is A balanced Diet And How It Looks Like-Complete Detail.]


Benefits Of Sun Salutation:

1.If it did with the medium or fast speed it can be the best cardio or weight loss workout.
2. Beneficial for muscle strength and muscle building.
3.Great stretching workout.
4.Strengthens your whole inner machinery(heart, liver, kidney etc) and improves their functioning.
5. No equipment required you can do this at your home, bedroom anywhere else.
6. Strengthens working of the nervous system, heart system, muscular system, respiratory system all the body part.


  1. Avinash Kumar January 6, 2017
    • Khiladi kumar January 6, 2017

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