Why Every Woman Should Say “Hello, Sunshine!”
Here’s a fun fact to brighten your day: In a 2024 quasi-experimental study published by Dubey & Choudhary, college students who practiced Surya Namaskar for six weeks saw a significant rise in their flexibility. Their back flexibility improved by an average of 3.2 cm, and lumbar flexion by 1.5 cm, while the control group showed no notable progress.
This study highlights that the age-old sequence of Surya Namaskar isn’t just cultural heritage—it’s a practical tool for women’s strength, mobility, and wellness.
However, the thing is that Surya Namaskar is not a set of stretches, my sunshine goddess. It is an emotive prayer, a rhythm, a fluid dance that women of all ages have resorted to when they needed energy, grace, and strength. What would it be like to start your day with a dance that tones your arms, abs, legs, and mind at the same time? It will be akin to a revitalizing boost of free coffee for your soul—only without the caffeinated urgency of an “I-have-to-do-this” sensation.
In the classical text The Heart of Yoga by T.K.V. Desikachar, there’s a gorgeous line:
“Yoga is the means by which we can change the shape of our mind.”
And what is a fairer method of shaping body and mind than the 12 postures of Surya Namaskar, a practice that takes breath and extends the body into motion while simultaneously being feminine and empowering?
Surya Namaskar has many variations. This blog is your full guide to Surya Namaskar.
What is Surya Namaskar?
A Surya Namaskar is a series of yoga poses that go on and connect with every breath.
The practice originated historically in Vedic traditions (c. 1500-1200 B.C.), during which the sun was worshipped and represented the purveyor of life, health, and vitality. Surya Namaskar, or what was referred to as Surya Pranam in other material, was a form of bowing out to show gratitude to the light that gives us our lives.
But in today’s world, it’s become more than just a spiritual practice—it’s a dynamic, body-sculpting, stress-melting routine that doubles as meditation.
You must be wondering, what is the best time to do Surya Namaskar? In the early morning, you begin with an empty stomach and face east, allowing your skin and spirit to literally absorb the sunrise.
As B.K.S. Iyengar beautifully wrote in Light on Yoga:
“In the practice of asanas, the mind and body become one, a harmony that can transform daily life.”
Surya Namaskar is that harmony in motion.
Benefits of Surya Namaskar: Body and Mind
Here’s where Surya Namaskar shines brighter than a diamond tiara. Let’s break down the surya namaskar steps and benefits into body and mind categories.
Physical Benefits
- Cardiovascular Health: According to one study, 12 rounds of Surya Namaskar can increase the heart rate to the same level as a moderate cardio workout, and as such, it can be used as a quick and efficient way of gaining cardiovascular health.
- Weight Loss: Performing 10 minutes of Surya Namaskar indicates that you can lose approximately 139 calories (Healthline report). That is nearly jogging—though it is more pleasant and elegant!
- Muscle Toning: It tightens your core, hamstrings, quads, shoulders, arms, glutes and even your calves. In essence, total body toning exercises can be performed without using weights.
- Flexibility and Mobility: Most of the individuals said that the release and flexion and extension workouts are good for stretching and mobility of the spine and joint flexibility.
- Skin Glow & Digestion: Abdominal organs get stimulated with the help of massage, the digestion process is improved, and the circulation leads to the lit-from-within glow.
Mental & Emotional Benefits
- Stress Control: Researchers have identified that frequent practice reduces cortisol, the stress hormone.
- Mindfulness & Calm: Inhaling and exhaling is associated with each step, and it is a moving meditation.
- Mental Acuity: Increased oxygen circulation enhances thinking and concentration—brilliant in such a busy world juggling work and children and even those never-ending WhatsApp groups.
Muscles Worked in Sun Salutation
You can consider Surya Namaskar as your body’s best friend—it doesn’t leave anyone out of the party!
- Core: Transverse abdominis, obliques (hello, flat tummy vibes).
- Legs: Quadriceps, hamstrings, glutes (booty lift alert).
- Back: Erector spinae for spinal strength.
- Shoulders & Arms: Deltoids, triceps and biceps.
- Chest: Pecs (Enhances spinal alignment)
Sun Salutation Sequences: Step-by-Step Guide
Surya Namaskar has three variations namely A, B, and C! We will tell you about all three variations with a step-by-step guide!
SURYA NAMASKAR A (Foundational Vinyasa)
1) Tadasana (Mountain) – Natural breath
- Align: Hip-width apart, or one of the feet forward; kneecaps lifted by using thighs; tailbones long; ribs over pelvis; shoulders dropped.
- Mistakes: Locked knees, rib flare, leaning back.
- Mod: Stand wider if you feel unsteady.
2) Urdhva/Utthita Hastasana (Arms Up)—INHALE
- Align: Reach your arms up so that your biceps are near your ears, gently arch your upper back, and keep your pelvis neutral (avoid collapsing into your lower back).
- Mistakes: Crunching neck; over-arching lumbar.
- Mod: Hands shoulder-width; tiny bend in elbows.
3) Uttanasana (Full Forward fold)—EXHALE
- Align: Align your body by hinging at the hips, keeping your spine long, reaching the crown of your head toward the floor, shifting your weight slightly forward onto the balls of your feet, and allowing your knees to bend.
- Mistakes: Rounding lower back; yanking hamstrings.
- Mod: Bend knees generously; hands to blocks.
4) Ardha Uttanasana (Half Lift)—INHALE
- Align: Align your hands to your shins, fingertips to the ground or blocks; keep a flat back; let your shoulder blades glide down; and look slightly forward.
- Mistakes: Belly sagging; shoulders at ears.
- Mod: Blocks under hands to keep back truly long.
5) Chaturanga Dandasana (Low Plank)—EXHALE
- Transition: Step/jump back into Plank, then lower halfway; elbows stay hugged in and stop at ~90°.
- Align: Front ribs in, pelvis neutral, head in line.
- Mistakes: Shoulders dipping below elbows, belly sagging; elbows winging out.
- Mod A (shoulders/wrists): Knees–Chest–Chin (Ashtanga Namaskara) instead.
- Mod B (core): Drop knees in Plank before lowering.
6) Urdhva Mukha Svanasana (Upward-Facing Dog)—INHALE
- Align: Toe roll, point those arms, open those collarbones, lift those thighs, activate those legs and hold your gaze.
- Mistakes: Shoulders crowd ears; dumping into low back; droopy thighs.
- Mod: Bhujangasana (Cobra)—pelvis down, elbows bent.
7) Adho Mukha Svanasana (Downward-Facing Dog)—EXHALE, hold 5 breaths
- Align: With your fingers apart, toes together, palms in motion, rib cage wide, sit bones high, knees relaxed, and feet grazing the ground.
- Mistakes: Over-straightening and hunched back; pathetic arches; over-new swinging shoulders.
- Tight hamstrings cause the knees to bend.
- If you have sensitive wrists, try slightly rotating your hands externally, using a wedge under your palms, or taking a brief Dolphin pose with your forearms for rest.
8) Ardha Uttanasana (Half Lift)—INHALE
- Transition: Step or lightly hop feet to hands; lengthen spine (same alignment as Step 4).
9) Uttanasana → Tadasana – EXHALE (fold, then INHALE rise to stand, palms together)
- Align: Use of legs in front, chest up, ribs over pelvis, hands to heart/arm overhead & to heart (style correct).
Note:
- Reps: 3-5 reps, 6-10.
- The primary benefits include overall free movement, mild cardio in small volumes, improved core and shoulder strength, and enhanced relaxation of the nervous system.
- This variation of Surya Namaskar is ideal for daily use, preparing to work out, or mornings when you are in a rush.
SURYA NAMASKAR B (Strength & Stamina with Chair + Warrior I)
1) Tadasana – Neutral
- This setup is the same as setup A.
- Align: Hip-width apart, or one of the feet forward; kneecaps lifted by using thighs; tailbones long; ribs over pelvis; shoulders dropped.
2) Utkatasana (Chair)—INHALE
- Align: For this pose, sit back with your hips and knees over your second toes. Keep your neck long and your arms up and in.
- Mistakes: knees collapsing inward, dumping into the low back, and weight tipping to the toes.
- Feet hip-width for balance.
- If your shoulders are tight, keep your hands at your heart.
- Tiny squat if knees are sensitive.
3) Uttanasana—EXHALE
- Align: Align your body by hinging at the hips, keeping your spine long, reaching the crown of your head toward the floor, shifting your weight slightly forward onto the balls of your feet, and allowing your knees to bend.
- Mistakes: Rounding lower back; yanking hamstrings.
- Mod: Bend knees generously; hands to blocks.
4) Ardha Uttanasana–INHALE
- It is the same as A (fold and half-lift).
- Align: Align your hands to your shins, fingertips to the ground or blocks; keep a flat back; let your shoulder blades glide down; and look slightly forward.
- Mistakes: Belly sagging; shoulders at ears.
- Mod: Blocks under hands to keep back truly long.
5) Chaturanga – EXHALE
- Step or jump back; lower with elbows in. Use the Knees–Chest–Chin or knees-down option if needed.
6) Upward-Facing Dog – INHALE
- Align: Toe roll, point those arms, open those collarbones, lift those thighs, activate those legs; and hold your gaze.
- Mistakes: Shoulders crowd ears; dumping into low back; droopy thighs.
- Mod: Bhujangasana (Cobra)—pelvis down, elbows bent.
7) Downward-Facing Dog–EXHALE (hold briefly)
- Align: With your fingers apart, toes together, palms in motion, rib cage wide, sit bones high, knees relaxed, and feet grazing the ground.
- Mistakes: Over-straightening and hunched back; pathetic arches; over-new swinging shoulders.
- Tight hamstrings cause the knees to bend.
- If you have sensitive wrists, try slightly rotating your hands externally, using a wedge under your palms, or taking a brief Dolphin pose with your forearms for rest.
8) Virabhadrasana I (right)—INHALE
- Transition: Step right foot between hands; spin back heel down (~45–60°).
- Front knee over ankle, tracking straight ahead.
- Back outer heel anchors; back leg strong.
- Hips face forward (square as comfortable).
- Tailbone long; ribs draw in; arms up.
- Mistakes: Front knee collapsing in, leaning forward, back heel popping up, and pelvis twisted.
- Mods: Shorten stance; keep hands on hips to square; lift back heel (High Lunge) if squaring hurts low back.
9) Chaturanga – EXHALE
- Transition: Place your hands on the floor, step back, and lower your body halfway (or use a modified version).
10) Upward-Facing Dog – INHALE
Align: Toe roll, point those arms, open those collarbones, lift those thighs, activate those legs; and hold your gaze.
Mistakes: Shoulders crowd ears; dumping into low back; droopy thighs.
Mod: Bhujangasana (Cobra)—pelvis down, elbows bent.
11) Downward-Facing Dog–EXHALE (hold briefly)
- Align: With your fingers apart, toes together, palms in motion, rib cage wide, sit bones high, knees relaxed, and feet grazing the ground.
- Mistakes: Over-straightening and hunched back; pathetic arches; over-new swinging shoulders.
- Tight hamstrings cause the knees to bend.
- If you have sensitive wrists, try slightly rotating your hands externally, using a wedge under your palms, or taking a brief Dolphin pose with your forearms for rest.
12) Virabhadrasana I (left)—INHALE
- Mirror the right side, same cues.
- Transition: Step left foot between hands; spin back heel down (~45–60°).
- The front knee is over the ankle, tracking straight ahead.
- The back outer heel anchors, and the back leg remains strong.
- Hips face forward (square, as comfortable).
- The tailbone is long, the ribs are drawn in, and the arms are raised.
- Mistakes: Front knee collapsing in, leaning forward, back heel popping up, and pelvis twisted.
- Mods: Shorten stance; keep hands on hips to square; lift back heel (High Lunge) if squaring hurts low back.
13) Chaturanga – EXHALE
- Step or jump back; lower with elbows in. Use the Knees–Chest–Chin or knees-down option if needed.
14) Upward-Facing Dog – INHALE
- Align: Toe roll, point those arms, open those collarbones, lift those thighs, activate those legs and hold your gaze.
- Mistakes: Shoulders crowd ears; dumping into low back; droopy thighs.
- Mod: Bhujangasana (Cobra)—pelvis down, elbows bent.
15) Downward-Facing Dog – EXHALE (hold 5 breaths)
- Refined steady breath; lengthen both sides of waist.
- Align: With your fingers apart, toes together, palms in motion, rib cage wide, sit bones high, knees relaxed, and feet grazing the ground.
- Mistakes: Over-straightening and hunched back; pathetic arches; over-new swinging shoulders.
- Tight hamstrings cause the knees to bend.
- If you have sensitive wrists, try slightly rotating your hands externally, using a wedge under your palms, or taking a brief Dolphin pose with your forearms for rest.
16) Ardha Uttanasana – INHALE (step/hop forward)
- Align: Align your hands to your shins, fingertips to the ground or blocks; keep a flat back; let your shoulder blades glide down; and look slightly forward.
- Mistakes: Belly sagging; shoulders at ears.
- Mod: Blocks under hands to keep back truly long
17) Uttanasana → Tadasana – EXHALE while folding; INHALE rise to stand
Note:
- Reps: 2–4 rounds is plenty to start; advanced: 5–8.
- Primary benefits: Strong legs/glutes, hip opening, serious heat, and improved endurance.
- This is great for weight-management routines and days when you want a workout.
SURYA NAMASKAR C (classical 12-step/art-of-living style)
1) Pranamasana (Prayer)—EXHALE
- Align: Mountain stance; palms at heart; soften shoulders; set intention.
2) Hastauttanasana (Raised Arms)—INHALE
- Align: Arms up, lift chest, micro arch in upper back, tailbone long.
- Mistakes: Sinking into the low back.
- Mod: Hands shoulder-width.
3) Hastapadasana / Padahastasana (Forward Fold) – EXHALE
- Align: Hinge; crown down; hands to floor/blocks; knees can bend.
- Mod: Bend generously to protect hamstrings/low back.
4) Ashwa Sanchalanasana (Equestrian – Right Leg Back)—INHALE
- Align: Left knee forward of ankle; right leg extended back; fingers at sides of front foot; chest projected; eyes staring.
- Mistakes: The front knee is collapsing inward, causing weight to shift onto the hands.
- Mods: Lower back knee; put hands on blocks; keep back toes tucked for balance.
5) Dandasana (Plank)—EXHALE
- Align: Align your body by placing your wrists directly under your shoulders, pressing your heels back, keeping your ribs in, and ensuring that your head is in line with your spine.
- Mod: Knees down.
6) Ashtanga Namaskara (Knees–Chest–Chin): EXHALE to lower
- Align: From knees, lower chest and chin to floor; elbows close; hips stay slightly lifted.
- This is the “eight-point salute” (toes, knees, chest, chin, hands).
- Mistakes: Elbows flare; dumping into neck.
- Mod: Lower only to a comfortable depth; keep neck long.
7) Bhujangasana (Cobra)—INHALE
- Align: Slide chest forward; elbows bent and hugged in; lift sternum; pelvis grounded; legs active.
- Mistakes: Jamming low back; shrugging shoulders.
- Mod: Low Cobra (barely lift); squeeze shoulder blades gently down and together.
8) Adho Mukha Svanasana (Down Dog)—EXHALE
- Align: Hips up and back, hands shoulder-width, feet hip-width, soften knees if needed, and long spine.
- Hold: 3–5 breaths (traditional).
9) Ashwa Sanchalanasana (Left Leg Forward)—INHALE
- Align: Step left foot forward; mirror Step 4 alignment.
10) Hastapadasana (Forward Fold) – EXHALE
11) Hastauttanasana (Raised Arms) – INHALE
- Rise with a long spine; arms up; gentle upper-back arch.
12) Tadasana/Pranamasana (Mountain/Prayer) – EXHALE
- Return to center; steady breath; absorb effects.
Note:
- Reps: Begin with 2–4 rounds (one right/left = 2 rounds), and progress toward 12 rounds if you like ritual and rhythm.
- Primary benefits: Balanced strength and flexibility, hip flexor release, back body lengthening, and clear focus.
- Great for: Starting out, mindful mornings, and low-key conditioning.
Common Mistakes (and Fast Fixes)
- Over-arching the lower back in Arms Up or Chair → knit lower ribs in, lengthen tailbone.
- Shoulders jammed up in Up Dog/Cobra → slide shoulder blades down/back, broaden collarbones.
- Elbows flaring in Chaturanga → hug them to ribs; stop at 90°.
- Front knee collapsing inward in Warrior I → press big-toe mound; track knee with 2nd toe.
Forcing heels down in Down Dog → let knees bend; prioritize spine length.
Conclusion
Surya Namaskar is a workout—and it’s also a daily love exercise.
Add to that as you grow. Combine it with healthy food, a comfortable amount of sleep, and self-care.
So, dear, radiant soul, grab that yoga mat tomorrow morning, look straight into the face of that beautiful, sunny morning & whisper, “Hello, Sun. Hello, Me.”
And remember—this is not just exercise. It’s your moving meditation, your glow ritual, and your inner strength practice.
Try Surya Namaskar today and share your journey with us!
FAQs About Surya Namaskar
