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Surya Namaskar

Surya Namaskar

04 Sessions

Sessions in this pack


Sivananda Surya Namaskar

25 Min

Hasta Uttanasana - Yogic squat (Dynamic), Padahastasana (Hand Under Foot), Dandasana, Bhujangasana (Cobra Pose)


Ashtanga A Surya Namaskar

15 Min

Ardha Uttanasana (Standing half forward bend), Chaturangasana, Urdhva Mukha Svanasana (Upward facing dog)


Ashtanga B Surya Namaskar

19 Min

Utkatasana (Chair pose), Ardha Uttanasana (Standing half forward bend), Chaturangasana


Chandra Namaskar

18 Min

Trikonasana (Triangle pose), Anjaneyasana (Low lunge), Malasana

About this pack

Surya Namaskar is a very popular yoga practice. This videos introduces us to the concept of Surya Namaskar and its benefits, It also illustrates the many different kinds of Surya Namaskar practiced in various traditions.


Toning of physical body

Increased awareness of body and breath.

Improve full body strength

Surya Namaskar

Surya Namaskar is one of the ancient forms of techniques that was taken up by rishis to express gratitude to the strength of the sun. Doing Surya Namaskar is basically offering “Sun Salutation” to the sun. The various Surya Namaskar steps can have myriad benefits for you – you can either do it as yoga for strength or yoga for stress relief – however, its importance remains the same.


The Prayer pose provides an overall strength to your legs. The Raised arms pose helps in the toning of the muscles. Hands to foot surya Namaskar pose propagates flexibility in the calves region The equestrian pose strengthens abdominal, legs and chest muscles. The stick pose helps in the strengthening of your lower back muscles. The cobra pose is very effective for toning muscles. The mountain pose plays a key role in improving the posture of the body Yogic squat provides a lot of relief and calming effect Both the Ashtanga surya Namaskar are very elaborate forms of yoga poses that helps in the overall connection of the body to the soul.

12 poses of Surya Namaskar

There are 12 Surya Namaskar poses, let us get introduced to all of them. Prayer pose The first in the list of Surya Namaskar poses is the prayer pose – all it requires you to do is stand on the edge of the yoga mat you are using. Always keep your feet together and as you bend down, make sure that your weight is balanced equally on both feet. As you breathe in – you can expand your shoulders and chest, and as you exhale, you can lift both your arms on both sides and then eventually end by bringing both your palms into a Namaskar in front of your chest. The Raised Arms Pose One of the most common poses in Surya Namaskar yoga is this one where you lift your arms up and back, making sure that your biceps are kept closer to your ears and breathe in.. Hand to Foot pose In this pose, as you breathe out, you have to bend forward from the waist so that the required pressure is felt on your back, making sure to keep your spine always erect. Equestrian Pose Almost all the poses have some role to play in the process of using Surya Namaskar for weight loss,as you breathe in, simultaneously you put your right leg behind, stretch it as much as possible, and as your right knee touches the floor, you look up. Stick Pose Another Surya Namaskar asana, as you breathe in, you bring your legs behind and make sure that your entire body forms one straight line. Your arms should always be perpendicular to the floor. Eight parts salutation Positive results only come when Surya Namaskar step by step process is followed. In this pose, you have to bring your knees together to the floor and exhale. With your chest and chin faced downward, you have to push your hips backwards and make your body slide in front. Cobra pose This pose can be practised as yoga before sleep, where all you do is slide a little forward and lift your head and chest in a cobra pose. Mountain Pose There are various Surya Namaskar poses that can be used as yoga for digestion as well. The mountain poses might be one of them. As you breathe out, the tailbone and hip need to be lifted; this will make your chest bend downwards and form an inverted V shape. The Yogic Squat Pose Sivananda Surya Namaskar is one of those forms of yogic squat that gets your entire body to be stretched and made flexible. Ashtanga A Surya Namaskar It requires you to keep your entire body moving as it bends and then lifts your head to exhale out. Ashtanga B Surya Namaskar There is something called the chair pose as well as standing half and forward bend poses, all of which are considered to be effective Surya Namaskar steps. Chandra Namaskar Triangle pose and low lunges fill up the category of Chandra Namaskar. In this pose, you bend on one side with one hand touching your feet, and the other hand lifted.


Surya Namaskar helps in improving blood circulation exponentially. Surya Namaskar helps in strengthening of the heart Surya Namaskar is one of the most effective ways of losing weight Helps in smooth digestion Helps in the process of strengthening as well as toning muscles