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Tips For Better Surya Namaskar For Beginners

Surya Namaskar For Beginners


Surya Namaskar is the Sanskrit name for “Sun Salutation”, which includes a sequence of 12 different yoga poses into one. This asana is very popular across the globe and requires a lot of effort to learn and master the form. The basic meaning of this pose translates to “paying respect to the sun” and is believed to have various associated benefits. If you are a beginner in yoga and starting out with Surya Namaskar, then go through this page to learn some essential tips that will help you master the technique gracefully. 

Here are 6 tips that will help you perfect your Surya Namaskar:

  1. Warm-up

    Light warm-up is the key to every major or minor form of physical activity including yoga. As Surya Namaskar is a very elaborate and complicated asana involving 12 different poses, you need to be in your best form when performing it. Hence, a bit of gentle warmup exercise will help increase your blood flow, raise your body temperature and reduce the risk of muscle soreness and injury.

  2. Maintain a rhythm 

    In order to achieve the best form of Sun Salutation, you will have to fully commit to the pose. This includes perfecting various minor yet impactful settings, like facing the right direction while doing this asana. Experts suggest that you should face toward the East when doing Surya Namaskar in the morning and face toward the West when executing it in the evening. Some additional things that will help you improve your overall rhythm when performing this asana include keeping a smile on your face, following the approach of gratitude, etc.

  3. Practice and master all poses

    There are 12 steps included in a perfect Surya Namaskar, each of which requires extra attention and care when performing. You have to perfect each pose individually in order to master the art of Sun Salutation. Make sure to keep the sequence in mind and follow it closely. Here are all the poses mentioned in serial order:

    • Pranamasana
    • Hastauttanasan
    • Pada-Hastasana
    • Ashwa Sanchalanasana
    • Dandasana
    • Astangasana
    • Bhujanasana
    • Parvatasana
    • Ashwa Sanchalanasona
    • Pada-Hastasana
    • Hastauttanasana
    • Pranamasana
  4. Focus on breathing

    One of the elements of yoga is to control one’s breathing when doing asanas, which is also applicable to Surya Namaskar. While doing the entire asana, make sure to concentrate on the normal way of breathing. This means following a natural and gentle pace when inhaling and exhaling. Make sure to avoid breathing at a higher pace or in a forceful manner, as it can hinder your yoga progress. 

  5. Include mantra chanting 

    Yoga requires the involvement of both mind and body for the most effectiveness. In terms of Surya Namaskar, doing the asana while chanting the mantra can be very effective overall. This will not only help to increase your awareness but will also make the pose more enjoyable by engaging with your feelings and emotions.

  6. Relax

    One of the most important steps of Sun Salutation is to conclude it with a relaxing pose. Irrespective of when you perform this asana, it is essential that you finish it by following a relaxation pose. You can go with either Yoga Nidra or Shavasana (Corpse pose), depending upon your time limit. It will offer spiritual, mental, and physical relaxation after an effective session. 


These are some of the best and most effective tips that beginners can follow in order to perfect and enhance their Surya Namaskar pose. Apart from these, make sure to maintain the habit of regular yoga practice, and a healthy lifestyle in order to achieve the best overall results in your journey toward achieving physical and mental wellness.

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