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Surya Namaskar Steps: Embracing the Sun’s Radiance in Your Yoga Practice

Surya Namaskar, also known as Sun Salutation, is a powerful and energizing sequence of yoga poses that has been practiced for centuries. This ancient practice is a beautiful way to honor and connect with the energy of the sun, bringing vitality and renewal to the body, mind, and spirit. Surya Namaskar consists of a series of steps, each flowing seamlessly into the next, creating a graceful and rhythmic sequence. In this article, we will explore the transformative Surya Namaskar steps, uncovering their significance, benefits, and how to perform them with mindful awareness. Join us as we embark on a journey to embrace the sun’s radiance and cultivate a deeper connection with our inner selves through the Surya Namaskar steps.


Understanding Surya Namaskar

Surya Namaskar is a traditional yogic practice that originates from ancient India. It is a sequence of twelve steps, performed in a continuous flow, designed to greet and honor the sun. Each step within Surya Namaskar carries its own unique significance, representing the dynamic qualities of the sun, such as vitality, illumination, and warmth. By synchronizing breath with movement, Surya Namaskar becomes a meditative practice that enhances physical strength, flexibility, and mental focus.

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Breakdown of Surya Namaskar Steps

1. Tadasana (Mountain Pose):

Begin by standing tall with feet together, grounding into the earth. Bring palms together in front of the heart center.

2. Urdhva Hastasana (Upward Salute):

Inhale as you lift your arms overhead, stretching towards the sky, lengthening the spine, and arching gently backward.

3. Uttanasana (Standing Forward Fold):

Exhale and hinge forward at the hips, bringing your hands to the floor beside your feet. Relax the head and neck.

4. Ardha Uttanasana (Halfway Lift):

Inhale and lengthen the spine forward, creating a flat back position with hands on shins or fingertips on the floor.

5. Chaturanga Dandasana (Four-Limbed Staff Pose):

Exhale and step or jump back, lowering the body halfway down with elbows bent at a 90-degree angle.

6. Urdhva Mukha Svanasana (Upward-Facing Dog):

Inhale as you lift your chest, rolling over the toes and straightening the arms while keeping thighs off the ground.

7. Adho Mukha Svanasana (Downward-Facing Dog):

Exhale and lift the hips high, forming an inverted V shape. Lengthen the spine and press heels towards the ground.

8. Ardha Uttanasana (Halfway Lift):

Inhale and come forward into a flat back position, lengthening the spine.

9. Uttanasana (Standing Forward Fold):

Exhale as you fold forward again, surrendering deeply into the pose.

10. Urdhva Hastasana (Upward Salute):

Inhale and rise up, stretching the arms overhead and arching gently backward.

11. Tadasana (Mountain Pose):

Exhale and return to the starting position, standing tall with palms together at the heart center.

Benefits of Practicing Surya Namaskar

The practice of Surya Namaskar offers a multitude of benefits for the body, mind, and spirit. It serves as a complete cardiovascular workout, promoting increased blood circulation, improved cardiovascular health, and enhanced lung capacity. The flowing movements of Surya Namaskar engage multiple muscle groups, toning the body

, increasing flexibility, and improving posture. Regular practice of Surya Namaskar promotes mental clarity, reduces stress, and cultivates a sense of inner calm and serenity. Furthermore, the sequence stimulates the solar plexus chakra, enhancing self-confidence and personal power.

Modifications and Variations

Surya Namaskar can be modified to suit different levels of practice. Beginners can simplify the steps by focusing on the basic movements and gradually increasing the intensity as they build strength and flexibility. Props such as blocks or straps can be used to support alignment and accessibility. Advanced practitioners can explore variations, such as adding dynamic movements, incorporating pranayama (breathing techniques), or holding poses for longer durations. It is essential to listen to the body and honor its needs, adapting the practice accordingly.

Incorporating Surya Namaskar into Your Yoga Practice

To incorporate Surya Namaskar into your yoga practice, start with a few rounds to warm up the body and connect with the breath. Gradually increase the number of rounds as your stamina and familiarity with the sequence grow. Surya Namaskar can be practiced as a standalone sequence or integrated into a longer yoga practice. It is recommended to practice in the morning, facing the direction of the rising sun, to fully embrace the sun’s energy.

Cultivating Mindfulness and Intention

During Surya Namaskar, it is important to cultivate mindfulness and set intentions for your practice. Bring your awareness to the breath, synchronizing each step with inhales and exhales. Connect with the qualities of the sun, visualizing its radiant energy flowing through your body. Set intentions that align with your personal growth, well-being, and connection to the sun’s energy. Let each movement be a mindful expression of gratitude and reverence for the life-giving power of the sun.

Surya Namaskar Steps for Different Yoga Styles

Surya Namaskar can be incorporated into various yoga styles, including hot yoga, 26 and 2 yoga (Bikram yoga), and other yoga teacher training programs. The sequence complements these styles by providing a dynamic flow of poses that generate heat, detoxify the body, and enhance overall strength and flexibility. Surya Namaskar can be a valuable addition to hot yoga teacher training, 26 and 2 yoga teacher training, or other yoga programs, deepening students’ understanding of the practice and its transformative effects.


Surya Namaskar, the sequence of sun salutations, offers a profound way to honor and connect with the energy of the sun. Through its rhythmic flow of steps, Surya Namaskar becomes a meditative practice that invigorates the body, calms the mind, and uplifts the spirit. As you embrace the sun’s radiance in your yoga practice, consider exploring the Bikram Hot YogaFX teacher training offered by YogaFX. Led by experienced instructor Mr. Ian, this Yoga Alliance certified program provides comprehensive training for hot yoga, 26 and 2 yoga, and Bikram yoga. Deepen your understanding of Surya Namaskar steps and embark on a transformative journey through YogaFX’s Bikram yoga teacher training. Embrace the radiant power of the sun and share the transformative benefits of Surya Namaskar with others through YogaFX.