Surya Namaskar, also known as Sun Salutation, is a foundational yoga practice that has been performed for centuries. It is a sequence of 12 powerful yoga poses, each designed to align the body, breath, and mind. The name “Surya Namaskar” literally translates to “bowing to the sun,” symbolizing the deep respect for the sun, which is considered the source of all energy.
While Surya Namaskar is traditionally performed to greet the morning sun, it can be practiced at any time of the day to harness its numerous benefits. Beyond its spiritual significance, Sun Salutation is highly regarded for its ability to improve flexibility and build strength, making it a holistic workout for the body and mind.
Benefits of Sun Salutation
Sun Salutation is often considered the “king” of yoga practices due to its myriad health benefits. It stretches and strengthens muscles, enhances blood circulation, improves mental focus, and boosts energy levels. When done regularly, it also supports cardiovascular health, detoxifies the body, and improves digestion.
But one of the most significant benefits of Surya Namaskar is its ability to improve flexibility and strength. Each pose in the sequence challenges different muscle groups, promoting balance, flexibility, and muscular endurance.
Understanding the Surya Namaskar Poses
Surya Namaskar consists of 12 distinct poses. Each of these poses has a specific function, and together they form a comprehensive workout for the entire body. These poses combine elements of stretching, forward bends, and backbends, which make the body more supple and strong.
Here’s a quick overview of the 12 poses:
- Pranamasana (Prayer Pose)
- Hastauttanasana (Raised Arms Pose)
- Padahastasana (Hand to Foot Pose)
- Ashwa Sanchalanasana (Equestrian Pose)
- Dandasana (Stick Pose)
- Ashtanga Namaskara (Salute with Eight Parts)
- Bhujangasana (Cobra Pose)
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Ashwa Sanchalanasana (Equestrian Pose, repeated)
- Padahastasana (Hand to Foot Pose, repeated)
- Hastauttanasana (Raised Arms Pose, repeated)
- Pranamasana (Prayer Pose, closing the cycle)
Surya Namaskar Steps: Breaking Down Each Pose
Let’s go deeper into each pose and its role in improving flexibility and strength.
Pose 1: Pranamasana (Prayer Pose)
This pose focuses on centering your body and mind. It prepares you mentally for the physical exertion ahead.
Pose 2: Hastauttanasana (Raised Arms Pose)
This pose stretches the chest and arms, helping to elongate the spine and improve posture.
Pose 3: Padahastasana (Hand to Foot Pose)
An intense forward bend that deeply stretches the hamstrings and calves, improving lower body flexibility.
Pose 4: Ashwa Sanchalanasana (Equestrian Pose)
A powerful lunge that works the hip flexors and quadriceps, enhancing lower body strength and flexibility.
Pose 5: Dandasana (Stick Pose)
This pose engages the core and strengthens the arms, providing a solid foundation for body strength.
Pose 6: Ashtanga Namaskara (Salute with Eight Parts)
This involves lowering eight parts of the body to the ground, building strength in the arms, chest, and legs.
Pose 7: Bhujangasana (Cobra Pose)
A classic backbend that stretches the spine, shoulders, and abdomen, enhancing flexibility in the upper body.
Pose 8: Adho Mukha Svanasana (Downward-Facing Dog Pose)
One of the most popular yoga poses, this pose strengthens the shoulders while stretching the hamstrings and calves.
Pose 9: Ashwa Sanchalanasana (Equestrian Pose, second time)
Repeating this pose helps balance both sides of the body while improving hip flexibility.
Pose 10: Padahastasana (Hand to Foot Pose, second time)
As a repetition, this pose further deepens the stretch in the hamstrings.
Pose 11: Hastauttanasana (Raised Arms Pose, second time)
This pose opens up the chest and shoulders, improving upper body flexibility.
Pose 12: Pranamasana (Prayer Pose, closing the cycle)
This pose brings the cycle to a close, allowing the body to realign and calm down.
How Sun Salutation Improves Flexibility
Sun Salutation is a perfect blend of dynamic stretches. Each pose works on specific muscle groups, encouraging greater range of motion. For example, Padahastasana stretches the hamstrings, while Bhujangasana increases flexibility in the spine. Over time, practicing these poses daily improves joint flexibility, reduces stiffness, and makes the muscles more elastic.

How Sun Salutation Builds Strength
Each pose in Surya Namaskar engages various muscle groups, using the body’s own weight as resistance. This makes it an excellent strength-building workout. Dandasana and Ashtanga Namaskara, for instance, target the core, arms, and shoulders. These poses help tone muscles, improve stability, and increase overall strength.
Surya Namaskar for Beginners
Beginners should start slow with a few rounds of Sun Salutation and gradually increase the number of cycles as their flexibility and strength improve. It’s important to focus on form and breathing rather than speed to prevent injury.
Common Mistakes to Avoid
One common mistake is incorrect alignment in poses, especially in Dandasana and Adho Mukha Svanasana. Another error is overstretching, which can lead to muscle strain. Always ensure proper posture and listen to your body’s limits.
Surya Namaskar for Flexibility: Targeted Poses
Poses like Padahastasana and Ashwa Sanchalanasana are particularly effective in enhancing flexibility, especially in the hamstrings, hips, and lower back.
Surya Namaskar for Strength: Targeted Poses
For strength building, focus on Dandasana and Ashtanga Namaskara. These poses engage the core, arms, and chest, helping to build upper body strength over time.
Breathing Techniques in Sun Salutation
Breath control is crucial in Surya Namaskar. Each pose has an associated inhale or exhale, which helps in maintaining rhythm, improving lung capacity, and making movements smoother.
How Many Rounds of Surya Namaskar Are Ideal?
For beginners, starting with 5 rounds is ideal. Gradually, you can increase to 12 rounds or more depending on your stamina and strength. Regular practice of 12 rounds can significantly improve flexibility and muscle tone.
Scientific Studies on Sun Salutation
Research has shown that regular practice of Surya Namaskar improves cardiovascular health, enhances muscle tone, and boosts mental clarity. A 2011 study revealed that it helps in increasing flexibility, balance, and muscular endurance.
Mental and Emotional Benefits of Sun Salutation
Beyond physical benefits, Sun Salutation helps reduce stress, improve focus, and promote emotional well-being. The synchronization of breath and movement creates a meditative flow, calming the mind.
Conclusion
Sun Salutation is not just a physical workout; it’s a complete mind-body practice. By engaging various muscle groups, it enhances flexibility and builds strength. Whether you’re a beginner or an experienced yogi, regular practice of Surya Namaskar can lead to a stronger, more flexible, and balanced body.
Ojas Yoga Studio in singapore, uses traditional yoga techniques to improve flexibility, strength, and mental clarity. Our experienced instructors tailor sessions for all levels, ensuring precision and care in each pose.
Join us at Ojas Yoga and Wellness Studio, where we combine the ancient wisdom of yoga with modern wellness practices to help you achieve balance, vitality, and a deep connection with your inner self. Let us guide you on your path to well-being and self-discovery.
Frequently Asked Questions
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How many rounds of Surya Namaskar should I do daily for flexibility?
Starting with 5-6 rounds daily can help improve flexibility. Gradually, you can increase to 12 rounds for better results.
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Is Sun Salutation good for muscle toning?
Yes, Surya Namaskar is excellent for toning the core, arms, and legs as it uses body weight for resistance.
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Can beginners practice Surya Namaskar?
Absolutely! Start with a few rounds, and focus on proper alignment to avoid injury.
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What’s the best time to do Surya Namaskar?
It’s traditionally done in the morning to greet the sun, but you can practice it at any time.
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How does breathing impact the effectiveness of Sun Salutation?
Proper breathing improves oxygen flow, enhances flexibility, and makes movements more fluid.