{"id":1668,"date":"2026-01-29T12:33:17","date_gmt":"2026-01-29T12:33:17","guid":{"rendered":"https:\/\/www.ekamyogashala.com\/blog\/?p=1668"},"modified":"2026-01-29T12:47:14","modified_gmt":"2026-01-29T12:47:14","slug":"12-poses-of-surya-namaskar-step-by-step-guide-with-benefits","status":"publish","type":"post","link":"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits","title":{"rendered":"12 Poses of Surya Namaskar: Step-by-Step Guide with Benefits"},"content":{"rendered":"<p data-start=\"377\" data-end=\"642\">Surya Namaskar, also known as <strong data-start=\"407\" data-end=\"425\">Sun Salutation<\/strong>, is one of the most complete and time-efficient yoga practices ever created. Rooted in ancient yogic tradition, it combines <strong data-start=\"550\" data-end=\"610\">movement, breath, strength, flexibility, and mindfulness<\/strong> into a single flowing sequence.<\/p>\n<p data-start=\"644\" data-end=\"855\">At <strong data-start=\"647\" data-end=\"688\"><span class=\"hover:entity-accent entity-underline inline cursor-pointer align-baseline\"><span class=\"whitespace-normal\">Ekam Yogashala<\/span><\/span><\/strong>, Surya Namaskar is taught as the <strong data-start=\"722\" data-end=\"757\">foundation of all yoga practice-<\/strong>whether you are a beginner starting your journey or an advanced practitioner deepening awareness.<\/p>\n<p data-start=\"857\" data-end=\"885\"><strong>In this guide, you\u2019ll learn:<\/strong><\/p>\n<ul data-start=\"886\" data-end=\"1050\">\n<li data-start=\"886\" data-end=\"912\">\n<p data-start=\"888\" data-end=\"912\">What Surya Namaskar is<\/p>\n<\/li>\n<li data-start=\"913\" data-end=\"974\">\n<p data-start=\"915\" data-end=\"974\">The <strong data-start=\"919\" data-end=\"949\">12 poses of Surya Namaskar<\/strong> explained step by step<\/p>\n<\/li>\n<li data-start=\"975\" data-end=\"1009\">\n<p data-start=\"977\" data-end=\"1009\">Key health and mental benefits<\/p>\n<\/li>\n<li data-start=\"1010\" data-end=\"1050\">\n<p data-start=\"1012\" data-end=\"1050\">How to practice safely and correctly<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"1057\" data-end=\"1100\"><span class=\"ez-toc-section\" id=\"What_Is_Surya_Namaskar_Sun_Salutation\"><\/span>What Is Surya Namaskar (Sun Salutation)?<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#What_Is_Surya_Namaskar_Sun_Salutation\" >What Is Surya Namaskar (Sun Salutation)?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#7_Proven_Benefits_of_Surya_Namaskar\" >7 Proven Benefits of Surya Namaskar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#Step-by-Step_Guide_The_12_Poses_of_Surya_Namaskar\" >Step-by-Step Guide: The 12 Poses of Surya Namaskar<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#1_Pranamasana_Prayer_Pose\" >1. Pranamasana (Prayer Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#2_Hasta_Uttanasana_Raised_Arms_Pose\" >2. Hasta Uttanasana (Raised Arms Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#3_Pada_Hastasana_Standing_Forward_Bend\" >3. Pada Hastasana (Standing Forward Bend)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#4_Ashwa_Sanchalanasana_Equestrian_Pose\" >4. Ashwa Sanchalanasana (Equestrian Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#5_Parvatasana_Mountain_Pose\" >5. Parvatasana (Mountain Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#6_Ashtanga_Namaskara_Eight-Limbed_Pose\" >6. Ashtanga Namaskara (Eight-Limbed Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#7_Bhujangasana_Cobra_Pose\" >7. Bhujangasana (Cobra Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#8_Parvatasana_Mountain_Pose\" >8. Parvatasana (Mountain Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#9_Ashwa_Sanchalanasana_Equestrian_Pose\" >9. Ashwa Sanchalanasana (Equestrian Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#10_Pada_Hastasana_Standing_Forward_Bend\" >10. Pada Hastasana (Standing Forward Bend)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#11_Hasta_Uttanasana_Raised_Arms_Pose\" >11. Hasta Uttanasana (Raised Arms Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#12_Pranamasana_Prayer_Pose\" >12. Pranamasana (Prayer Pose)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#Pro_Tips_for_Beginners\" >Pro Tips for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.ekamyogashala.com\/blog\/12-poses-of-surya-namaskar-step-by-step-guide-with-benefits\/#Frequently_Asked_Questions_FAQs\" >Frequently Asked Questions (FAQs)<\/a><\/li><\/ul><\/nav><\/div>\n\n<p data-start=\"1102\" data-end=\"1339\"><a href=\"https:\/\/en.wikipedia.org\/wiki\/Sun_Salutation\">Surya Namaskar<\/a> is a <strong data-start=\"1122\" data-end=\"1159\">dynamic sequence of 12 yoga poses<\/strong> performed in a rhythmic flow. Each movement is traditionally synchronized with <strong data-start=\"1239\" data-end=\"1259\">inhale or exhale<\/strong>, making it both a <strong data-start=\"1278\" data-end=\"1338\">physical workout and a pranayama-based moving meditation<\/strong>.<\/p>\n<p data-start=\"1341\" data-end=\"1402\">Practiced regularly-especially in the morning-Surya Namaskar:<\/p>\n<ul data-start=\"1403\" data-end=\"1517\">\n<li data-start=\"1403\" data-end=\"1440\">\n<p data-start=\"1405\" data-end=\"1440\">Activates all major muscle groups<\/p>\n<\/li>\n<li data-start=\"1441\" data-end=\"1479\">\n<p data-start=\"1443\" data-end=\"1479\">Improves circulation and digestion<\/p>\n<\/li>\n<li data-start=\"1480\" data-end=\"1517\">\n<p data-start=\"1482\" data-end=\"1517\">Enhances mental clarity and focus<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1519\" data-end=\"1683\"><strong data-start=\"1519\" data-end=\"1532\">In short:<\/strong> Surya Namaskar is a complete daily yoga routine that supports physical health, emotional balance, and inner awareness in just <strong data-start=\"1659\" data-end=\"1682\">10\u201315 minutes a day<\/strong>.<\/p>\n<h2 data-start=\"1690\" data-end=\"1728\"><span class=\"ez-toc-section\" id=\"7_Proven_Benefits_of_Surya_Namaskar\"><\/span>7 Proven Benefits of Surya Namaskar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol data-start=\"1730\" data-end=\"2428\">\n<li data-start=\"1730\" data-end=\"1827\">\n<p data-start=\"1733\" data-end=\"1827\"><strong data-start=\"1733\" data-end=\"1764\">Full-Body Strength &amp; Toning<\/strong><br data-start=\"1764\" data-end=\"1767\" \/>Engages arms, legs, core, spine, and back simultaneously.<\/p>\n<\/li>\n<li data-start=\"1829\" data-end=\"1932\">\n<p data-start=\"1832\" data-end=\"1932\"><strong data-start=\"1832\" data-end=\"1867\">Improved Digestion &amp; Metabolism<\/strong><br data-start=\"1867\" data-end=\"1870\" \/>Forward and backward bends gently massage digestive organs.<\/p>\n<\/li>\n<li data-start=\"1934\" data-end=\"2039\">\n<p data-start=\"1937\" data-end=\"2039\"><strong data-start=\"1937\" data-end=\"1961\">Enhanced Flexibility<\/strong><br data-start=\"1961\" data-end=\"1964\" \/>Increases spinal mobility and releases stiffness in hips and hamstrings.<\/p>\n<\/li>\n<li data-start=\"2041\" data-end=\"2135\">\n<p data-start=\"2044\" data-end=\"2135\"><strong data-start=\"2044\" data-end=\"2065\">Weight Management<\/strong><br data-start=\"2065\" data-end=\"2068\" \/>Multiple rounds act as a calorie-burning cardiovascular workout.<\/p>\n<\/li>\n<li data-start=\"2137\" data-end=\"2242\">\n<p data-start=\"2140\" data-end=\"2242\"><strong data-start=\"2140\" data-end=\"2174\">Mental Clarity &amp; Stress Relief<\/strong><br data-start=\"2174\" data-end=\"2177\" \/>Breath awareness calms the nervous system and reduces anxiety.<\/p>\n<\/li>\n<li data-start=\"2244\" data-end=\"2327\">\n<p data-start=\"2247\" data-end=\"2327\"><strong data-start=\"2247\" data-end=\"2267\">Hormonal Balance<\/strong><br data-start=\"2267\" data-end=\"2270\" \/>Supports healthy thyroid and endocrine gland function.<\/p>\n<\/li>\n<li data-start=\"2329\" data-end=\"2428\">\n<p data-start=\"2332\" data-end=\"2428\"><strong data-start=\"2332\" data-end=\"2361\">Better Skin &amp; Circulation<\/strong><br data-start=\"2361\" data-end=\"2364\" \/>Improved blood flow contributes to natural glow and vitality.<\/p>\n<\/li>\n<\/ol>\n<h2 data-start=\"2435\" data-end=\"2488\"><span class=\"ez-toc-section\" id=\"Step-by-Step_Guide_The_12_Poses_of_Surya_Namaskar\"><\/span>Step-by-Step Guide: The 12 Poses of Surya Namaskar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 data-start=\"2490\" data-end=\"2522\"><span class=\"ez-toc-section\" id=\"1_Pranamasana_Prayer_Pose\"><\/span>1. Pranamasana (Prayer Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-1669 size-large\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/healthy-man-concentrating-breathing-1-682x1024.jpg\" alt=\"Pranamasana (Prayer Pose)\" width=\"682\" height=\"1024\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/healthy-man-concentrating-breathing-1-682x1024.jpg 682w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/healthy-man-concentrating-breathing-1-200x300.jpg 200w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/healthy-man-concentrating-breathing-1-768x1152.jpg 768w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/healthy-man-concentrating-breathing-1-1024x1536.jpg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/healthy-man-concentrating-breathing-1-1365x2048.jpg 1365w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/healthy-man-concentrating-breathing-1-scaled.jpg 1706w\" sizes=\"(max-width: 682px) 100vw, 682px\" \/><\/p>\n<p data-start=\"2523\" data-end=\"2665\"><strong data-start=\"2523\" data-end=\"2537\">How to do:<\/strong> Stand tall, feet together. Bring palms together at the chest.<br data-start=\"2599\" data-end=\"2602\" \/><strong data-start=\"2602\" data-end=\"2614\">Benefit:<\/strong> Improves focus and prepares the mind for practice.<\/p>\n<h3 data-start=\"2667\" data-end=\"2709\"><span class=\"ez-toc-section\" id=\"2_Hasta_Uttanasana_Raised_Arms_Pose\"><\/span>2. Hasta Uttanasana (Raised Arms Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-1670 \" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/360_F_181682878_rj2SYdnavYW0ty67Ju8ZnTUHIhmDIjZz.jpg\" alt=\"Hasta Uttanasana (Raised Arms Pose)\" width=\"647\" height=\"431\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/360_F_181682878_rj2SYdnavYW0ty67Ju8ZnTUHIhmDIjZz.jpg 540w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/360_F_181682878_rj2SYdnavYW0ty67Ju8ZnTUHIhmDIjZz-300x200.jpg 300w\" sizes=\"(max-width: 647px) 100vw, 647px\" \/><\/p>\n<p data-start=\"2710\" data-end=\"2827\"><strong data-start=\"2710\" data-end=\"2724\">How to do:<\/strong> Inhale, lift arms upward and gently arch back.<br data-start=\"2771\" data-end=\"2774\" \/><strong data-start=\"2774\" data-end=\"2786\">Benefit:<\/strong> Expands lungs and stretches the abdomen.<\/p>\n<h3 data-start=\"2829\" data-end=\"2874\"><span class=\"ez-toc-section\" id=\"3_Pada_Hastasana_Standing_Forward_Bend\"><\/span>3. Pada Hastasana (Standing Forward Bend)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-1671 \" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Padahastasana-Standing-Forward-Bend-Pose.jpg\" alt=\"Pada Hastasana (Standing Forward Bend)\" width=\"722\" height=\"481\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Padahastasana-Standing-Forward-Bend-Pose.jpg 1224w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Padahastasana-Standing-Forward-Bend-Pose-300x200.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Padahastasana-Standing-Forward-Bend-Pose-1024x683.jpg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Padahastasana-Standing-Forward-Bend-Pose-768x512.jpg 768w\" sizes=\"(max-width: 722px) 100vw, 722px\" \/><\/p>\n<p data-start=\"2875\" data-end=\"3018\"><strong data-start=\"2875\" data-end=\"2889\">How to do:<\/strong> Exhale, fold forward from the hips, hands beside feet.<br data-start=\"2944\" data-end=\"2947\" \/><strong data-start=\"2947\" data-end=\"2959\">Benefit:<\/strong> Stretches hamstrings and improves blood flow to the brain.<\/p>\n<h3 data-start=\"3020\" data-end=\"3065\"><span class=\"ez-toc-section\" id=\"4_Ashwa_Sanchalanasana_Equestrian_Pose\"><\/span>4. Ashwa Sanchalanasana (Equestrian Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1672\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cdc6a2f0ab16f4fd62731e28ba2d869e.jpg\" alt=\"Ashwa Sanchalanasana (Equestrian Pose)\" width=\"735\" height=\"487\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cdc6a2f0ab16f4fd62731e28ba2d869e.jpg 735w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cdc6a2f0ab16f4fd62731e28ba2d869e-300x199.jpg 300w\" sizes=\"(max-width: 735px) 100vw, 735px\" \/><\/p>\n<p data-start=\"3066\" data-end=\"3187\"><strong data-start=\"3066\" data-end=\"3080\">How to do:<\/strong> Inhale, step right leg back, knee down, chest open.<br data-start=\"3132\" data-end=\"3135\" \/><strong data-start=\"3135\" data-end=\"3147\">Benefit:<\/strong> Strengthens legs and opens hip flexors.<\/p>\n<h3 data-start=\"3189\" data-end=\"3223\"><span class=\"ez-toc-section\" id=\"5_Parvatasana_Mountain_Pose\"><\/span>5. Parvatasana (Mountain Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1673\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Parvatasana2.webp\" alt=\"Parvatasana (Mountain Pose)\" width=\"792\" height=\"528\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Parvatasana2.webp 1112w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Parvatasana2-300x200.webp 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Parvatasana2-1024x682.webp 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Parvatasana2-768x512.webp 768w\" sizes=\"(max-width: 792px) 100vw, 792px\" \/><\/p>\n<p data-start=\"3224\" data-end=\"3354\"><strong data-start=\"3224\" data-end=\"3238\">How to do:<\/strong> Exhale, step left leg back, hips lift into an inverted \u201cV\u201d.<br data-start=\"3298\" data-end=\"3301\" \/><strong data-start=\"3301\" data-end=\"3313\">Benefit:<\/strong> Strengthens shoulders, arms, and calves.<\/p>\n<h3 data-start=\"3356\" data-end=\"3401\"><span class=\"ez-toc-section\" id=\"6_Ashtanga_Namaskara_Eight-Limbed_Pose\"><\/span>6. Ashtanga Namaskara (Eight-Limbed Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1674\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/67691f03eb5bfa3289b3eb83_sporty-beautiful-young-woman-practicing-600nw-1437436067.webp\" alt=\"Ashtanga Namaskara (Eight-Limbed Pose)\" width=\"744\" height=\"496\" \/><\/p>\n<p data-start=\"3402\" data-end=\"3522\"><strong data-start=\"3402\" data-end=\"3416\">How to do:<\/strong> Lower knees, chest, and chin to the floor.<br data-start=\"3459\" data-end=\"3462\" \/><strong data-start=\"3462\" data-end=\"3474\">Benefit:<\/strong> Builds upper-body strength and chest stability.<\/p>\n<h3 data-start=\"3524\" data-end=\"3556\"><span class=\"ez-toc-section\" id=\"7_Bhujangasana_Cobra_Pose\"><\/span>7. Bhujangasana (Cobra Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1675\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cobra-pose_11zon.jpg\" alt=\"Bhujangasana (Cobra Pose)\" width=\"841\" height=\"561\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cobra-pose_11zon.jpg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cobra-pose_11zon-300x200.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cobra-pose_11zon-768x512.jpg 768w\" sizes=\"(max-width: 841px) 100vw, 841px\" \/><\/p>\n<p data-start=\"3557\" data-end=\"3692\"><strong data-start=\"3557\" data-end=\"3571\">How to do:<\/strong> Inhale, slide forward and lift the chest gently.<br data-start=\"3620\" data-end=\"3623\" \/><strong data-start=\"3623\" data-end=\"3635\">Benefit:<\/strong> Improves spinal flexibility and relieves back stiffness.<\/p>\n<h3 data-start=\"3694\" data-end=\"3728\"><span class=\"ez-toc-section\" id=\"8_Parvatasana_Mountain_Pose\"><\/span>8. Parvatasana (Mountain Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1676\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Sides-479-of-523.webp\" alt=\"Parvatasana (Mountain Pose)\" width=\"791\" height=\"527\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Sides-479-of-523.webp 648w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Sides-479-of-523-300x200.webp 300w\" sizes=\"(max-width: 791px) 100vw, 791px\" \/><\/p>\n<p data-start=\"3729\" data-end=\"3854\"><strong data-start=\"3729\" data-end=\"3743\">How to do:<\/strong> Exhale, lift hips back again into inverted \u201cV\u201d.<br data-start=\"3791\" data-end=\"3794\" \/><strong data-start=\"3794\" data-end=\"3806\">Benefit:<\/strong> Re-energizes the body and improves circulation.<\/p>\n<h3 data-start=\"3856\" data-end=\"3901\"><span class=\"ez-toc-section\" id=\"9_Ashwa_Sanchalanasana_Equestrian_Pose\"><\/span>9. Ashwa Sanchalanasana (Equestrian Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1677\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cdc6a2f0ab16f4fd62731e28ba2d869e-1.jpg\" alt=\"Ashwa Sanchalanasana (Equestrian Pose)\" width=\"735\" height=\"487\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cdc6a2f0ab16f4fd62731e28ba2d869e-1.jpg 735w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/cdc6a2f0ab16f4fd62731e28ba2d869e-1-300x199.jpg 300w\" sizes=\"(max-width: 735px) 100vw, 735px\" \/><\/p>\n<p data-start=\"3902\" data-end=\"4023\"><strong data-start=\"3902\" data-end=\"3916\">How to do:<\/strong> Inhale, step right foot forward between hands.<br data-start=\"3963\" data-end=\"3966\" \/><strong data-start=\"3966\" data-end=\"3978\">Benefit:<\/strong> Tones abdominal organs and improves balance.<\/p>\n<h3 data-start=\"4025\" data-end=\"4071\"><span class=\"ez-toc-section\" id=\"10_Pada_Hastasana_Standing_Forward_Bend\"><\/span>10. Pada Hastasana (Standing Forward Bend)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1678\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/padahastasana-benefits.webp\" alt=\"Pada Hastasana (Standing Forward Bend)\" width=\"446\" height=\"561\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/padahastasana-benefits.webp 299w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/padahastasana-benefits-239x300.webp 239w\" sizes=\"(max-width: 446px) 100vw, 446px\" \/><\/p>\n<p data-start=\"4072\" data-end=\"4185\"><strong data-start=\"4072\" data-end=\"4086\">How to do:<\/strong> Exhale, step left foot forward and fold.<br data-start=\"4127\" data-end=\"4130\" \/><strong data-start=\"4130\" data-end=\"4142\">Benefit:<\/strong> Calms the mind and supports mental health.<\/p>\n<h3 data-start=\"4187\" data-end=\"4230\"><span class=\"ez-toc-section\" id=\"11_Hasta_Uttanasana_Raised_Arms_Pose\"><\/span>11. Hasta Uttanasana (Raised Arms Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1679\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Hasta-Utthanasana-Raised-Arms-Pose.jpg\" alt=\"Hasta Uttanasana (Raised Arms Pose)\" width=\"600\" height=\"451\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Hasta-Utthanasana-Raised-Arms-Pose.jpg 600w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/Hasta-Utthanasana-Raised-Arms-Pose-300x226.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p data-start=\"4231\" data-end=\"4337\"><strong data-start=\"4231\" data-end=\"4245\">How to do:<\/strong> Inhale, rise up and gently arch back.<br data-start=\"4283\" data-end=\"4286\" \/><strong data-start=\"4286\" data-end=\"4298\">Benefit:<\/strong> Strengthens arms and improves posture.<\/p>\n<h3 data-start=\"4339\" data-end=\"4372\"><span class=\"ez-toc-section\" id=\"12_Pranamasana_Prayer_Pose\"><\/span>12. Pranamasana (Prayer Pose)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1680\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/prayer-pose-practice-guide-1024x683-1.jpg\" alt=\"Pranamasana (Prayer Pose)\" width=\"720\" height=\"480\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/prayer-pose-practice-guide-1024x683-1.jpg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/prayer-pose-practice-guide-1024x683-1-300x200.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/01\/prayer-pose-practice-guide-1024x683-1-768x512.jpg 768w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p data-start=\"4373\" data-end=\"4493\"><strong data-start=\"4373\" data-end=\"4387\">How to do:<\/strong> Exhale, palms together, stand still and observe.<br data-start=\"4436\" data-end=\"4439\" \/><strong data-start=\"4439\" data-end=\"4451\">Benefit:<\/strong> Restores balance and completes one round.<\/p>\n<h2 data-start=\"4500\" data-end=\"4525\"><span class=\"ez-toc-section\" id=\"Pro_Tips_for_Beginners\"><\/span>Pro Tips for Beginners<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul data-start=\"4527\" data-end=\"4769\">\n<li data-start=\"4527\" data-end=\"4584\">\n<p data-start=\"4529\" data-end=\"4584\">Start with <strong data-start=\"4540\" data-end=\"4554\">2-4 rounds<\/strong>, gradually increasing to 12<\/p>\n<\/li>\n<li data-start=\"4585\" data-end=\"4644\">\n<p data-start=\"4587\" data-end=\"4644\">Practice on an <strong data-start=\"4602\" data-end=\"4619\">empty stomach<\/strong>, preferably at sunrise<\/p>\n<\/li>\n<li data-start=\"4645\" data-end=\"4695\">\n<p data-start=\"4647\" data-end=\"4695\">Focus on <strong data-start=\"4656\" data-end=\"4682\">breath synchronization<\/strong>, not speed<\/p>\n<\/li>\n<li data-start=\"4696\" data-end=\"4769\">\n<p data-start=\"4698\" data-end=\"4769\">If pregnant or injured, consult a qualified teacher before practicing<\/p>\n<\/li>\n<\/ul>\n<h2 data-start=\"4776\" data-end=\"4789\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"4791\" data-end=\"4962\">Surya Namaskar is not just exercise-it is a <strong data-start=\"4835\" data-end=\"4861\">complete yogic sadhana<\/strong>. With consistent daily practice, it builds strength, flexibility, mental calm, and inner discipline.<\/p>\n<p data-start=\"4964\" data-end=\"5102\">Practicing under experienced guidance, such as at <a href=\"https:\/\/www.ekamyogashala.com\/\"><strong data-start=\"5014\" data-end=\"5032\">Ekam Yogashala<\/strong><\/a>, ensures correct alignment, breath awareness, and long-term benefits.<\/p>\n<h2 data-start=\"193\" data-end=\"229\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_FAQs\"><\/span>Frequently Asked Questions (FAQs)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"231\" data-end=\"285\"><strong>1. What is Surya Namaskar and why is it important?<\/strong><\/p>\n<p data-start=\"286\" data-end=\"537\">Surya Namaskar, or Sun Salutation, is a sequence of 12 yoga poses performed in a continuous flow with breath awareness. It is important because it works on the entire body, improves mental focus, and supports overall physical and emotional well-being.<\/p>\n<p data-start=\"544\" data-end=\"605\"><strong>2. How many rounds of Surya Namaskar should beginners do?<\/strong><\/p>\n<p data-start=\"606\" data-end=\"745\">Beginners can start with <strong data-start=\"631\" data-end=\"656\">2 to 4 rounds per day<\/strong> and gradually increase to <strong data-start=\"683\" data-end=\"698\">8-12 rounds<\/strong> as strength, flexibility, and stamina improve.<\/p>\n<p data-start=\"752\" data-end=\"800\"><strong>3. Can Surya Namaskar help with weight loss?<\/strong><\/p>\n<p data-start=\"801\" data-end=\"997\">Yes. Practicing Surya Namaskar regularly at a moderate to fast pace helps burn calories, improves metabolism, and supports healthy weight management when combined with proper diet and consistency.<\/p>\n<p data-start=\"1004\" data-end=\"1060\"><strong>4. What is the best time to practice Surya Namaskar?<\/strong><\/p>\n<p data-start=\"1061\" data-end=\"1286\">Early morning on an empty stomach is considered the best time to practice Surya Namaskar, as the body is fresh and the mind is calm. However, it can also be practiced in the evening if there is a gap of 4\u20135 hours after meals.<\/p>\n<p data-start=\"1293\" data-end=\"1341\"><strong>5. Is Surya Namaskar suitable for beginners?<\/strong><\/p>\n<p data-start=\"1342\" data-end=\"1567\">Yes, Surya Namaskar is suitable for beginners when practiced slowly with correct alignment and breathing. Beginners are advised to learn under guidance, such as at <strong data-start=\"1506\" data-end=\"1547\"><span class=\"hover:entity-accent entity-underline inline cursor-pointer align-baseline\"><span class=\"whitespace-normal\">Ekam Yogashala<\/span><\/span><\/strong>, to avoid mistakes.<\/p>\n<p data-start=\"1574\" data-end=\"1629\"><strong>6. Can Surya Namaskar replace a full yoga practice?<\/strong><\/p>\n<p data-start=\"1630\" data-end=\"1827\">Surya Namaskar is a complete full-body practice, but it does not fully replace pranayama, meditation, and static asanas. For deeper yogic benefits, it is best combined with a complete yoga routine.<\/p>\n<p data-start=\"1834\" data-end=\"1889\"><strong>7. Is it safe to practice Surya Namaskar every day?<\/strong><\/p>\n<p data-start=\"1890\" data-end=\"2068\">Yes, Surya Namaskar is safe to practice daily when done with proper technique and breath awareness. Regular practice improves flexibility, strength, and mental balance over time.<\/p>\n<p data-start=\"2075\" data-end=\"2125\"><strong>8. Should Surya Namaskar be done fast or slow?<\/strong><\/p>\n<p data-start=\"2126\" data-end=\"2328\">Both styles are beneficial. Slow practice improves flexibility, breath control, and mindfulness, while faster rounds increase cardiovascular fitness and calorie burn. Beginners should always start slow.<\/p>\n<p data-start=\"2335\" data-end=\"2392\"><strong>9. Can Surya Namaskar help reduce stress and anxiety?<\/strong><\/p>\n<p data-start=\"2393\" data-end=\"2547\">Yes. The synchronized movement and breathing in Surya Namaskar calm the nervous system, reduce stress hormones, and promote mental clarity and relaxation.<\/p>\n<p data-start=\"2554\" data-end=\"2604\"><strong>10. Who should avoid or modify Surya Namaskar?<\/strong><\/p>\n<p data-start=\"2605\" data-end=\"2782\">People with severe back pain, recent surgery, pregnancy, or chronic health conditions should consult a qualified yoga instructor before practicing or modify the poses as needed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Surya Namaskar, also known as Sun Salutation, is one of the most complete and time-efficient yoga practices ever created. Rooted in ancient yogic tradition, it combines movement, breath, strength, flexibility, and mindfulness into a single flowing sequence. At Ekam Yogashala, Surya Namaskar is taught as the foundation of all yoga practice-whether you are a beginner [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1603,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/1668"}],"collection":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/comments?post=1668"}],"version-history":[{"count":1,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/1668\/revisions"}],"predecessor-version":[{"id":1681,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/1668\/revisions\/1681"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/media\/1603"}],"wp:attachment":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/media?parent=1668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/categories?post=1668"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/tags?post=1668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}