Monad Yoga

Yoga is for everyone.

Surya Namaskar

Surya namaskar is a combination of 12 asanas done in a sequence . It is quite a complete workout for the physical system – a comprehensive exercise form without any need for equipment. It revitalizes the body, improves flexibility, strengthens the back , improves metabolism & blood circulation . This can also be done by beginners as it is a sequence of simple asanas.

Surya Namaskar Course...

First question that may come to your mind is ‘why should I take this course’ when there are resources available for free?

First of all, Surya Namaskar is a very powerful and beneficial yogic exercise. It is therefore important that you learn to do it correctly. Join our course and learn yoga the correct way.  You will experience a difference in everyday living.

This sequence of postures or asanas traditionally performed early in the morning to greet the new day.  Besides being a great cardiovascular workout, it also strengthens your back. Furthermore, it tones your muscles and helps to bring down blood sugar levels. Surya Namaskar is also known to improve metabolism, blood circulation and regulate menstrual cycle for women.

These asanas can be a complete practice in itself or can prepare you for advance yoga routine. These asanas are often performed in sets of six. If you are new to the practice, we advise you to begin with two or three.

Surya Namaskar

What are the 12 poses of Surya Namaskar?

Pranamasana (Prayer Pose)

To start, stand in Tadasana Namaskar (Mountain Pose with Hands in Prayer).

Surya Namaskar Hastauttanasana (Raised arms pose)

Hastauttanasana (Raised arms pose)

Inhale and stretch your arms out to the side and overhead into Tadasana Urdhva Hastasana.

Surya Namaskar Hastapadasana (Standing forward bend)

Hastapadasana (Standing forward bend)

As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend)

Surya Namaskar Ashwa Sanchalanasana (Equestrian pose)

Ashwa Sanchalanasana (Equestrian pose)

Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend).

Surya Namaskar

Chathuranga Dandasna (stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

Surya Namaskar Ashtanga Namaskara (Salute with eight parts or points)

Ashtanga Namaskara (Salute with eight parts or points)

The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.

Surya Namaskar

Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra pose.

Adho Mukha Svanasana (Downward facing dog pose)

Adho Mukha Svanasana (Downward facing dog pose)

Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.

Ashwa sanchalanasana (Equestrian Pose)

Ashwa sanchalanasana (Equestrian Pose)

Breathing in, bring the right foot forward in between the two hands. 

Surya Namaskar

Hastapadasana (Hand to foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. 

Surya Namaskar Hastauttanasana (Raised arms pose)

Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.

Tadasana (Mountain Pose)

As you exhale, first straighten the body, then bring the arms down.

Surya Namaskar

The best time to do Surya Namaskar?

It is best done early morning on an empty stomach. There are several versions on how to practice Sun Salutation. Our teachers will guide you through the entire exercise. You also have to practice it regularly for best results.

What are the benefits of Surya Namaskar (Sun Salutation):


How many times Surya Namaskar should be done in a day?

Depends on the goal you have. To maintain general health 6 to 12 sets of Surya Namaskars a day is ample. If weight reduction is your goal you can do more, depending on your health condition. 

How much time should one surya namaskar take?

The slower you do the Surya Namaskar, the safer and better the practice. Most important thing is to ensure you follow the breathing sequence and complete the sequence as you through each step.

* Each round of Surya namaskar will take 1 to 1.5 minute based on one’s length of breath

Would we be able to do it at evening or night?

Yes, that is perfectly fine. One just needs to ensure they have not had a meal in the three hours prior to doing the practice.

Can I do 108 Surya Namaskar everyday?

Doing 108 Surya Namaskar is like a tapas. It is to test your endurance and will power. One need not do that on a daily basis. Though some practice this. We do not recommend doing this.

I cannot touch my toes will I be able to do Sun Salutation?

Absolutely! You will certainly enjoy the benefit. As your practice improves you will be able to touch your toes over time.

Do you need to worship the Sun God while performing this exercise?

No. Everyone’s belief system varies. 

Can we do Surya Namaskar during Periods?

Yes, you can perform Surya Namaskar even during periods as long as there are no associated pains or cramps.

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