12 Surya Namaskar Poses Steps Images With Benefits

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Surya Namaskar or Sun Salutation is a complete step by step body workout which helps in weight loss. According to experts, doing the 12 poses of Surya namaskar, again and again, helps to burn the calories and keep your body fit and healthy. The best part about this exercise is that you don’t need to be professional, performing this 12 set of Surya Namaskar during sunrise at a fast pace provides a good cardiovascular workout.

Sun Salutation is an excellent exercise, starting from a warm-up pose to an intense yoga pose. It helps to ease up your body stiffness and increases body flexibility. This exercise not only helps in weight loss but also purifies the blood and improves blood circulation. It helps to balance the three constitutions of the body– Vata, Pitta and Kapha.

Let’s see what are the other benefits of Surya Namaskar and how to perform it-            

What is Surya Namaskar

Surya Namaskar is a Sanskrit word that means obeisance to the Sun God. It is a set of 12 powerful steps or yoga asanas which makes it a good cardiovascular workout. Surya Namaskar has a deep impact on the waist, chest, heart, stomach, legs and intestine. Doing this exercise daily helps in better digestion, skin rejuvenation and also longevity.

10 Benefits Of Doing Surya Namaskar

  • It helps in calorie burn, which leads to weight loss.
  • Surya namaskar helps to tone your body muscles.
  • It is the best workout for whole body.
  • If you are battling insomnia, then performing Surya Namaskar will help to improve sleeping pattern.
  • The proper inhalation and exhalation process, helps to detoxify the body.
  • Performing Surya Namaskar daily improves your memory and also improve the functioning of the nervous system.
  • It helps to keep your blood sugar level in check.
  • This exercise is also very beneficial for the better regulation of menstrual cycle.
  • It helps in smooth running of your digestive system and also increases blood flow to the digestive tract.
  • Surya Namaskar gives you a glowing and radiant skin. It boosts the blood circulation in the face and prevents wrinkles, fine lines and aging signs.    

12 Surya Namaskar Poses For Weight Loss

1. Pranamasana (Prayer Pose)-

Stand straight with your shoulders broad and back straight. Inhale as you lift your both hands up. Exhale when you bring them together in the Namaskar position.

2. Hasta Uttanasana (Raised Arms Pose)-

As you continue to the prayer pose, take a deep breath and lift your hands to the back. Inhale and bring your biceps close to the ears. You will feel a stretch in your whole body.

3. Hasta Padasana (Standing Forward Bend Pose)-

Standing Forward Bend Pose

Exhale and bend forward, bring your hands to touch the floor. Do not bend your knees and your back should be straight too.

4. Ashwa Sanchalanasana (Lunge Pose)-

(Lunge Pose

Now, slightly bend your knees so that your hands can easily reach the floor. Take a deep breath and bring your right knee to the right side of your chest and then stretch your left leg backwards. Your head to be straight and looking in front.

5. Chaturanga Dandasana (Plank Pose)-

Chaturanga Dandasana (Plank Pose)

Breathe in and go into the plank position by bringing both legs backwards. Your legs, back and whole body should be straight.

6. Ashtanga Namaskara (Eight-Limbed Pose)-

Ashtanga Namaskara (Eight-Limbed Pose)

After the Plank pose, bring your knees down to touch the ground. Place your chin on the floor and your hips to be in the air. Your body weight will be rested on your palm.

7. Bhujangasana (Cobra Pose)-

Bhujangasana (Cobra Pose)

Now place your leg and midsection on the ground. Your palms to be next to your chest, lift your upper body up in the cobra pose. Head looking up in the air.

8. Adho Mukha Svanasana (Downward- facing Pose)-

Downward- facing Pose

After the Cobra Pose, now is the turn for Downward Facing Pose. Keep your palms and legs flat on the ground, now gently raise your hip up in the air forming a V-shape. Your elbow and knees to be straight and your head looking towards your navel.

9. Ashwa sanchalanasana (High-lunge Pose)-

High-lunge Pose)

Now, we will again start our previous pose. Bring your left knee towards your chest and straighten out your right leg.

10. Hasta padasana (Standing forward Bend)-

Standing forward Bend

Stand erect, bring your legs closer and your hands touch the feet.

11. Hasta uttanasana (Raised arms Pose)-

Raised arms Pose

Exhale and take your hands at the back looking upwards.

12. Pranamasana (Prayer Pose)-

Pranamasana (Prayer Pose

Inhale and bring your hands together in the prayer pose. Your Surya Namaskar exercise is over.

Surya Namaskar and Calorie Burn

According to the research, a person burns around 3.79 calories in 1 minute while doing Surya Namaskar. And the time taken to complete all the steps of Surya Namaskar is 3 mins. 40 sec. So, if you calculate one round of Surya Namaskar will burn about 13.91 calories.

We have made the following chart to make it easier: –

  • 18 mins of Surya Namaskar: 250 calories
  • 25 mins of Surya Namaskar: 350 calories
  • 40 mins of Surya Namaskar: 500 calories

Do’s and Don’ts of Surya Namaskar


  • Practice proper and rhythmic breathing in order to avail maximum benefits of the exercise.
  • Keep yourself hydrated. Drinking water will give you energy.
  • Do practice the poses on a regular basis, so that, your body gets used to it.
  • Do follow all the steps in proper order, breaking the process may give you delayed result.
  • Always maintain correct posture while performing the poses.


  • Don’t try to hold the posture for too long.
  • Do not just start performing Suraya namaskar 30 times a day, increase the number gradually.
  • Don’t get distracted while performing.
  • Do not wear tight clothing’s.


So, above are the steps of Surya Namaskar and how it helps to benefit the whole body. When done in proper synchronization, this exercise offers you maximum health benefits. With good determination and proper focus, Surya Namaskar can bring many positive changes in your life.

Have you ever performed Surya Namaskar?


I am Arpita Dubey. I have done my MBA in marketing and international business. Later, I always wanted to try something of my own, where I have the flexibility to work and also the work interests me. That is when I started writing Content, I like to research and write content which is helpful for readers and also engages them. A mommy of a daughter, I took up the content writing as my full time job and I am loving it.

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