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Yoga Exercise - Sun Salutation (Surya Namaskar)



The Sun Salutation Pose, also known as Salute to the Sun and Surya Namaskar, is a flowing series of 12 poses which help improve strength and flexibility of the muscles and spinal column. This pose also warms up the body and tones the abdominal muscles. So take your yoga accessories and learn how to perform the Yoga Sun Salutation Pose with the help of our animation and easy-to-follow steps.


STEP 1: Stand on your yoga mats and start with the Yoga Mountain Pose. Bring your palms together in prayer position. Exhale.

STEP 2: As you inhale, raise your arms overhead, keeping your palms together.

STEP 3: Exhale and then bend forward until your hands touch your feet.

STEP 4: As you inhale, step the right leg back, arch back and lift your chin.

STEP 5: Exhaling, step the left leg back into plank position. Keep your spine and legs in a straight line and support your weight on hands and feet.

STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under.


STEP 7: Inhaling, stretch forward and bend back. Keep your arms straight.

STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips.

STEP 9: As you inhale, bring your right leg forward, with the top of the foot stretched out flat on the floor, and lift your chin.

STEP 10: Exhale and then bend forward until your hands touch your feet.

STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.

STEP 12: Exhaling, gently come back to Tadasana.


As with all other Yoga Exercises and poses, make sure to perform the Sun Salutation Pose correctly to achieve optimum results. To be safe, you can use yoga straps or your Yoga instructor for assistance so he or she will be able to tell you how to do it the right way.

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Article Comments
donpdonp
Monday 7th January 2008 at 11:10:14 AM  

step 4 shows the back foot being arched and connecting with the floor on the ball of the foot.step 9 is supposed to be the same position but with the other leg, yet it shows the foot stretched out flat, with the connection to the floor on the top of the foot.is this a typo? if not, why are the positions different for each foot?

k_vlnrao
Sunday 10th August 2008 at 5:53:37 AM  

The process is an alteration of both the legs, viz in the following steps...

Right leg back (Ashwa Sanchalana Aasana), Mountain pose (Parvathaasana), Astha Pranaamaasana (Total body flat with shoulders supporting the body), Left leg forward (again Ashwa Sanchalana Aasana), again Parvathaasana, and so on.

Second round has to be performed - by altering just the leg-sequence, Left leg back, Parvathaasana, Ashta Pranaama Aasana, Right Leg forward, then Parvathaa Aasana, ..

Remaining postures are commonly performed. Good times.

Linda Green
Saturday 25th July 2009 at 6:52:08 AM  

I''ve been teaching yoga for 28 years. I''m so impressed with this web site. Namaste, Linda

KANNAN S NAIR
Friday 31st July 2009 at 7:20:47 AM  

i am a yoga student. wondering at the power of yoga. my warm regard to all in this web site. Om Savithrye Namah !

Tanchaitin
Sunday 30th August 2009 at 10:13:25 AM  

I have been learning yoga for 4 years. Used to buy yoga books for reference. Newly found this website, and am impressed with the animation in this website.

Usha
Friday 23rd October 2009 at 4:00:49 PM  

Amazing animation - I am involved with community service and was looking for some pictures to show the poor villagers how to do this and this animation seem to be a great help. Let me know if I need some specific assistance whom shud I write. Thanks - It was really nice

Purnima
Tuesday 27th October 2009 at 1:12:26 AM  

My sincere thanks for hosting this site. The animations clearly demostrate every moment and inspires one to follow it. I''ve learnt from this site and make it a point to practice it. Thank you once again!

Robin
Tuesday 27th October 2009 at 9:27:43 AM  

Very Impressive presentation. Thanks a lot. Helps the novice and expert well.

Sonika
Monday 2nd November 2009 at 4:00:30 PM  

How many times should this be done per day ? Should there be a break in between? If so for how long?

Emely
Thursday 5th November 2009 at 6:37:36 AM  

i really like yoga because its so useful for me it make me alive.

Emely
Thursday 5th November 2009 at 6:48:27 AM  

my boyfriend teach me a yoga and he give me a yoga kit...and now i want to learn more about yoga i like it so much it make me feel better and good.

mohit
Friday 5th February 2010 at 5:14:35 AM  

such a beautifull and perfect animation. I think its best way to teach yoga.

Parul
Tuesday 2nd March 2010 at 11:07:49 AM  

Your website is very impressive. Yoga can be taught more by actions than mere words. Your site serves this purpose perfectly. I''ve forwarded this website link to many many friends of mine. I particularly like the position & stretch of foot shown in the surya namaskar animation. KUDOS !!!! Gr8 JOB !!!

tanm p
Monday 22nd March 2010 at 12:12:19 PM  

Superbly Wonderful !

Mandeep
Thursday 25th March 2010 at 1:49:33 AM  

So good animations. I have never seen such good use of cartoon images for teaching. I would be delighted if you could show me an animation of moon salutation as well.

surabhi saraf
Wednesday 31st March 2010 at 2:24:00 PM  

fabulous animation, it helps in learning perfectly. sincerely thanks for making such a nice animation. best way to teach yoga

Ranganath
Tuesday 20th April 2010 at 3:53:10 PM  

This is a wonderful yoga exercise and I enjoy this stretch everyday morning/evening

priyanka
Thursday 6th May 2010 at 5:59:04 AM  

It is really the best way to teach yoga because many people are unaware about the steps of surya namashkar.

Arthur Klein
Monday 14th June 2010 at 12:50:58 PM  

I love your encyclopedia. I made a film Y Yoga Movie and enjoy connecting with like minds who radiate light love & peace.

Namasté,
Arthur

Workout Routines
Friday 30th July 2010 at 1:43:58 PM  

As described in step 3 I have found that exhaling when trying to touch my toes, increases my stretching limits.

Try this - In the position shown in step 3 , keep breathing and with each exhale, try to reach as far as possible. You will begin to see that you will easily able to reach your toes or even the floor.

Thanks for the tips

ravi
Friday 10th September 2010 at 1:25:35 AM  

I''m very grateful for the site maintainers for helping me to understand the aasanas better. Peace be with you all

Anil Kumar
Saturday 11th September 2010 at 10:04:06 AM  

I like the way web site has been made for people it to understand. Animation is quite clear and give transparent picture about the steps needs to follow to do Sun Salutation. Good Job

Cheers
Anil Kumar

Pilates ring
Saturday 11th September 2010 at 10:44:42 AM  

Great series of exercises. I have found step 7 particularly helpful in helping with reducing my back pain. I do the exercise 3 times a day and it really does help!

darshna
Sunday 12th September 2010 at 9:05:10 AM  

apka suranamaskar kriya galat tarike se batai gayi h. kripiya is animation ko thik kare

sanjay
Wednesday 15th September 2010 at 1:06:09 PM  

in step we have to retain breathe.what does it mean? we have to inhale and retain or after exhaling in step 5 we dont have to breathe

CP
Thursday 16th September 2010 at 6:06:43 AM  

Excellent animation and step by step guide. congratulations on a job well done

Thomas
Thursday 16th September 2010 at 7:04:32 PM  

This is very good, helped me out a lot.

ajith
Friday 8th October 2010 at 3:31:24 AM  

very much explanatory,clearing doubts on steps

Ramapriya B.V.
Sunday 10th October 2010 at 10:16:01 AM  

RADHEKRISHNA, very much impressed with this. Now i m using this ur eminent site insted of repeating the class. Now only clearing few doubts, that too rarely. Thanks for a lot. Urs BVR Priya.

jyothi
Saturday 16th October 2010 at 7:40:41 AM  

iam very much impressed by this website

Kumaresan Mohan
Sunday 24th October 2010 at 7:53:20 AM  

This site is extremely useful for all at various age levels, the animations help each one of us to understand how eazy or difficult depening on their capability and health problems . For eg: some one with spine problems can easily be cautious for few asanas which they avoid from the day one...thanks a ton for such infomrative webiste.

Priyanka
Monday 8th November 2010 at 7:01:00 AM  

Hi,

Please advise which all yoga poses will help me to reduce my butts, thighs, shoulder and chest.

Reagrds

surjeet
Tuesday 9th November 2010 at 3:23:13 AM  

I want to know about yoga and paranayam, and i am a new listner. please advise me for paranayam and all of its poses with picture

RAKESH DATTA
Saturday 13th November 2010 at 2:41:13 PM  

How many times should practice this surya namaskar for senior citizens.

balamurugan
Tuesday 16th November 2010 at 11:29:18 PM  

Sir,the above yoga informations are very useful.

sagarika
Monday 22nd November 2010 at 7:39:42 AM  

can do this in evening time?plz tell me

serge
Monday 29th November 2010 at 6:03:58 AM  

Good work! You have my vote!

GOWRISHANKAR
Thursday 2nd December 2010 at 4:19:52 AM  

EASY WAYS OF ANIMATED VIDEOS IMPROVE MY SKILLS
THANK YOU

Barry Duncan
Wednesday 8th December 2010 at 5:33:50 PM  

Found the animated diagram extremely helpful. The visuals set this site apart from the rest - well done!

nivya jayaram
Sunday 12th December 2010 at 4:11:56 AM  

i started this yoga its really amazing i reduced my weight

Keyur
Wednesday 15th December 2010 at 9:24:02 PM  

Nicely described & animated .. Thanks,Keyur.

runpals
Saturday 18th December 2010 at 10:30:32 AM  

The animations are great for both beginning and advanced yoga students. Much better than any book you could ever purchase. Great stuff!

Rimi
Monday 20th December 2010 at 12:12:47 AM  

This website helped me a lot 2 learn yoga homely.Its a perfect guide for better health maintainence. I m benefitted.

shivakumar BS
Monday 27th December 2010 at 6:00:57 AM  

Sir,

How many times the senior citizens have to do per day.Also Pl.inform whether we have to do normal breathing for each asanas. if so how many times.Please clarify immediately to Email address.

Thanking you,
shivakumar BS

LAJITH
Tuesday 28th December 2010 at 1:21:12 AM  

this web page can help the people to start with dailly exerises in simple way.... really good

cv
Monday 10th January 2011 at 11:39:02 AM  

this is really appreciative...

Pilates Machine
Tuesday 11th January 2011 at 11:10:46 PM  

What a wonderful tutorial. I would like to add that I had back surgery in Fall of 2000 and these stretches greatly improved my strength and recovery time.

hanan
Wednesday 12th January 2011 at 6:17:56 AM  

it''s really helpful...........
iam so immpressed with this.

ramu j
Wednesday 16th February 2011 at 2:08:39 AM  

nice .

Aysha Siddik
Monday 21st February 2011 at 1:07:58 AM  

Hi,

Please advise which all yoga poses will help me to reduce my butts, thighs and stomach, which I got after my pregancy.

Regards,
Aysha.


kandasamy
Wednesday 2nd March 2011 at 7:24:36 AM  

Nicely explained with postures.I am doing this regularly in the morning for the past 4 years. If you do this,this will keep you physically and mentally fit.

rahala309
Wednesday 9th March 2011 at 1:21:30 AM  

The animation is too fast for beginners!

uma
Saturday 19th March 2011 at 5:25:19 AM  

Nice website ,
Good Animation work
Easy way of explanation
Great work!!!!!!!!

lovely2510
Wednesday 6th April 2011 at 7:51:46 PM  

Sun yoga salute is a good yoga exercise, it makes us stronger, just like the sun holds vast energy that is awaiting to be unleash by us, mankind for our greater benefits. Using the power of the sun will make us reach a greater new heights! I suggest you watch the movie what if? the movie @ http://www.whatifthemovie.tv where Hira Ratan Manek talks about sun gazing benefits and the right way to do it. I learned a lot from it.

Hajra
Thursday 14th April 2011 at 2:33:21 AM  

beautiful website!!

Krista
Sunday 8th May 2011 at 11:40:32 PM  

Thanks for the ANIMATION! It''s so informative to see the correct way to transition from pose to pose. It''s also wonderful to have the written information accompanying each pose, to clarify details.
Q: Will you be animating other sequences as well?
Again, Many thanks! -;K

Burn Fat Advisor
Monday 23rd May 2011 at 3:47:22 AM  

I would highly appreciate if you could create a interactive short movie clip and embed all these images in that clip. Thanks!

Prasad
Sunday 12th June 2011 at 12:57:02 PM  

Nice Animation and steps.

Q: How long do we need to hold each position? Also how many sets and how many times a day?

Thanks,
Prasad

Lakshmi
Monday 4th July 2011 at 6:16:13 AM  

I think, there is a mistake in the suryanamskaram steps. Please check and change.

Max
Sunday 17th July 2011 at 4:08:34 AM  

Do we have to face the sunrise i.e. east when we do this?
I tried to do it in the morning when time permits but i wonder if we can do it in the evening after a hard''s day work?

greatweightlifting
Monday 25th July 2011 at 3:44:32 AM  

step 7 hurts my lower back, i think im over stretching? how long am i supposed to hold this position, is 10 - 15 seconds too long?

Thanks

john
Tuesday 26th July 2011 at 11:54:33 AM  

My lower back hurts when I get to step 7, is their any advice you can give me?

Thanks

PRADEEP SHARMA
Monday 22nd August 2011 at 2:13:20 AM  

Really impressed by surya namaskar animated tutorial sesson

Build Muscle Goals
Thursday 25th August 2011 at 3:39:46 AM  

I love your animation, but I am wondering the same thing as Prasad, how long do we actually need to hold each position?

manjula
Saturday 10th September 2011 at 4:34:30 AM  

This website is very helpful to me.thanks.

AAshish
Sunday 25th September 2011 at 10:05:02 PM  

Suryanamskar is the only comlete exercise in the whole world....It can give you whatever you want most importantly a strong will power. do it in the wee hours of morning and see for yourself.....Thanks to all the indian tradition which kept it alive.....

saly
Saturday 15th October 2011 at 10:52:57 AM  

i love to do surya namaskar but i have a disk in my back... i dont know if it is ok for me to do it or not....

mahesh.s
Monday 17th October 2011 at 2:32:19 AM  

superb yoga animation.easily understanding

Lawrence
Monday 31st October 2011 at 5:50:56 PM  

I taught the Sun Salutation to a group of smokejumpers and helicopter attack firefighters in Alaska in the early 1970s. Management was skeptical, but I made them guarantee me one full month. After that month—we only did the Sun Salutation—we were all in such good shape that no one wanted to quit. Management was impressed, too. I''ve just taken up yoga again (at age 65) and I''m loving it. One doesn''t have to know a lot all at once—just a little bit at a time. All I remember is the Sun, but I still think it is the best all-around exercise I''ve ever found.

sailaja
Tuesday 3rd January 2012 at 8:58:34 AM  

really really impresive animation ...

Yoga Girl
Tuesday 3rd January 2012 at 8:07:32 PM  

I have been into yoga for about 6 months. I love the different poses you have here. my trainer is starting slow with me. I am really enjoying it.

Yoga Girl
Tuesday 3rd January 2012 at 8:07:49 PM  

I have been into yoga for about 6 months. I love the different poses you have here. my trainer is starting slow with me. I am really enjoying it.

alka
Tuesday 10th January 2012 at 11:46:28 AM  

the best part with all comments accepted, the animation is with Inhalation and exhalation is what people miss when they post, wonderful

yoga girl,akshita
Monday 23rd January 2012 at 12:28:11 AM  

surya namaskar is the best yoga!
i love to do it!

sandip
Thursday 26th January 2012 at 6:03:06 AM  

i love surya namaskar

hayati
Tuesday 31st January 2012 at 11:46:49 AM  

I am just starting to learn YOGA. Thank you for the animation. Its very easy to understand...Love it...

Mithila
Sunday 5th February 2012 at 12:13:33 AM  

I have been practicing yoga for last 7 years and I enjoyed every moment of it. I want to be a yoga teacher also, this site is really interesting. Thanks for the animation :))


 
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