Rise up with the Sun and devote twenty minutes by following these 12 simple steps to perform the Suryanamaskar or Sun salutation series:

Step 1: Pranamasana or the Prayer Pose

Start the series by standing on the legs with feet close to each other. Distribute body weight evenly on both legs. Keep shoulders relaxed and chest expanded. Bring both the palms together in front of the chest in ‘Namaste’ position.

Step 2: Hasta Utthanasana or the Raised Arms Pose

Initial Position: Pranamasana

Inhale and lift the arms upwards forming a curve towards the back with biceps gently grazing the ears. Experience a stretch in the entire body as the arms make an effort to reach the sky. Keep the feet firmly grounded while performing it.

Step 3: Padahastasana or the Hand to Foot Pose

Initial Position: Hasta Utthanasana

Exhale while bending forward from the waist. Keep spine and legs upright, knees very lightly bent. Reach and grab both the ankle with respective hands.

Step 4: Ashwa Sanchalanasana or the Equestrian Pose

Initial Position: Padahastasana

Inhale and push the right leg backwards to touch the edge of the mat – knee shall touch the ground. Bend the left leg as the knee is at perpendicular angle to the ground. Keep the left leg exactly in the middle of both the palms. Look up and exhale.

Step 5: Adho Mukha Shvanasana or the Downward Dog Pose

Initial Position: Ashwa Sanchalanasana

Inhale. Bring both the feet together pushed back while lifting the posterior upwards in an inverted ‘V’ position. Sustain body weight between the palms and the feet. Exhale.

Step 6: Ashtanga Namaskara or Salute with Eight Points Pose

Initial Position: Adho Mukha Shvanasana

Rest the chest, chin and knees on the floor while breathing in. Raise the posterior upwards and exhale.

Step 7: Bhujangasana or the Cobra Pose

Initial Position: Ashtanga Namaskara

Gently move forward to let the body rest on the floor. Inhale as you raise the torso upwards from the waistline. Keep elbows bent and shoulders relaxed. Exhale as you look upwards in raised position.

Step 8: Adho Mukha Shvanasana or the Downward Dog Pose

Initial Position: Bhujangasana

Inhale. Bring both the feet together pushed back while lifting the posterior upwards in an inverted ‘V’ position. Sustain body weight between the palms and the feet. Exhale.

Step 9: Ashwa Sanchalanasana or the Equestrian Pose

Initial Position: Adho Mukha Shvanasana

Inhale and push the right leg backwards to touch the edge of the mat – knee shall touch the ground. Bend the left leg as the knee is at perpendicular angle to the ground. Keep the left leg exactly in the middle of both the palms. Look up and exhale.

Step 10: Padahastasana or the Hand to Foot Pose

Initial Position: Ashwa Sanchalanasana

Exhale while bending forward from the waist. Keep spine and legs upright, knees very lightly bent. Reach and grab both the ankle with respective hands.

Step 11: Hasta Utthanasana or the Raised Arms Pose

Initial Position: Padahastasana

Inhale and lift the arms upwards forming a curve towards the back with biceps gently grazing the ears. Experience a stretch in the entire body as the arms make an effort to reach the sky. Keep the feet firmly grounded while performing it.

Step 12: Pranamasana or the Prayer Pose

Initial Position: Hasta Utthanasana

Stand on both legs with feet next to each other. Distribute the body weight evenly on both legs. Keep the shoulders relaxed and chest expanded. Bring both the palms together in front of the chest in ‘Namaste’ position as you conclude the Sun Salutation Series.

Imbibe an early morning practice of Suryanamaskar in daily routine and pave way to a more enhanced life.

To know about Suryanamaskar in further detail, explore our Yoga Teacher Training In India.