International Yoga Day 2025: 12 Poses of Surya Namaskar and its 12 Benefits

Surya Namaskar, or Sun Salutation is a traditional sequence of 12 yoga poses. It's a blend of physical, mental, and spiritual practices deeply rooted in Indian tradition. This dynamic set of 12 asanas (poses) not only pays tribute to the Sun God but also energizes the body and sharpens the mind. Whether you’re a beginner or a regular yoga practitioner, understanding the 12 poses and their individual benefits can significantly enhance your practice.

The 12 Poses of Surya Namaskar

1. Pranamasana (Prayer Pose): Hands in Namaste; center yourself and focus inward.

2. Hasta Uttanasana (Raised Arms Pose): Stretch upward and backward to open the chest and lungs.

3. Padahastasana (Hand to Foot Pose): Bend forward, improving spine flexibility and digestion.

4. Ashwa Sanchalanasana (Equestrian Pose): One leg back, chest open — strengthens legs and improves balance.

5. Dandasana (Stick Pose): Both legs back into plank; builds core and arm strength.

6. Ashtanga Namaskara (Eight-Limbed Pose): Chest, knees, and chin touch the ground; strengthens arms and opens the chest.

7. Bhujangasana (Cobra Pose): Arch upward; great for spine flexibility and relieving back tension.

8. Parvatasana (Mountain Pose): Inverted V-shape; stretches hamstrings, calves, and spine.

9. Ashwa Sanchalanasana (Repeat with opposite leg): Balances energy across both sides of the body.

10. Padahastasana (Repeat): Enhances blood flow to the brain and stretches the body.

11. Hasta Uttanasana (Repeat): Energizes the body, strengthens arms and shoulders.

12. Pranamasana (Closing Pose): Ends the cycle with gratitude and calmness

12 Amazing Benefits of Surya Namaskar

1. Improves blood circulation: Keeps your heart healthy and skin glowing.

2. Boosts mental clarity: Enhances focus, memory, and reduces stress.

3. Strengthens muscles and joints: From neck to toe, it works on every major muscle group.

4. Improves flexibility: Regular practice increases the range of motion.

5. Enhances lung capacity: Deep breathing improves oxygen intake.

6. Helps in weight loss: A quick full-body workout that burns calories effectively.

7. Improves digestion: Activates the digestive tract and relieves constipation.

8. Promotes better sleep: Reduces anxiety and prepares the body for restful sleep.

9. Balances hormones: Supports thyroid and adrenal health.

10. Increases bone density: Especially useful for women to prevent osteoporosis.

11. Improves heart health: Keeps cholesterol and blood pressure in check.

12. Detoxifies the body: Stimulates lymphatic flow and flushes out toxins.

Best Time to Practice Surya Namaskar

- Ideally done at sunrise, facing the sun.

- Perform 12 rounds (6 per leg) daily for best results.

- Practice on an empty stomach for maximum benefit.