Achieve total health with 12 rounds of Sun Salutation in a day

Achieve total health with 12 rounds of Sun Salutation in a day

Achieve total health with 12 rounds of Sun Salutation. Image Courtesy –

The Sanskrit name Surya here refers to the Sun and Namaskar means salutation. The sun provides life force to the whole creation. And the Sun symbolizes spiritual consciousness and, in the ancient times, was worshipped on the daily basis. In yoga, ‘PINGLA NADI’ represents sun and moon represents ‘IDA NADI’.

Sun salutation is a complete physical and spiritual practice in itself. It includes asana, pranayama, mantra and meditation. All the 12 postures involved in a round of Surya Namaskar are performed in a steady, rhythmic sequence, synchronizing with the Breath and mental awareness. This is an effective way of loosening, stretching, massaging and toning up all the body joints, muscles and internal organs.

Time of Practice: The ideal time is at the sunrise, the most peaceful time of day. But it can be practiced at any time provided the stomach is empty.

Position – I (Pranamasana Prayer pose): Stand erect with both the feet together. Now take the ‘Pranam Namaskar Mudra’. Place the palms together in front of chest with eyes closed. Relax the whole body and mentally offering homage to the sun, breathing normally, chanting mantra “OM MITRAYNAMAHA”.


Position – II Hasta Uttanasana (Raised Arm Posed): Inhaling slowly, raise your arms up and bend back a little, keep both the arms separated, shoulder width apart, Chanting Mantra “OM REVAYE NAMAH”.


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Position – III Padahastasana (Hand to foot pose): Exhaling, slowly bend forward and try to bring the hands on the floor by the sides of your feet. Try touching the knees with the forehead. Do not strain. Keep the knees straight, chanting Mantra “OM SURYAYA NAMAH”.

Demonstration of position 1, 2 and 3.


Position – IV Ashwa Sanchalanasana (Equestrian pose): Place the palm of your hands flat on the floor besides the feet. Inhale slowly, take your left foot back on the floor with Straight arms, and with hips pressed down, look up. The Head should be tilted backward, the Back arched, Chanting mantra – “OM BHAHAVE NAMAHA”

Demonstration of position 4.


Position – V Parvatasana (Mountain pose): while exhaling, take the left foot back beside the right foot. Keeping feet together, raise your hips up like a mountain. Try to place the heels on the floor and bring the head towards the knees. Chanting mantra – “OM KHAGAYA NAMAHA”

Demonstration of position 5.


Position – VI Ashtanga Namaskar (Salute with eight parts): Lower the knees, chest and chin to the floor. In the final position only the toes, knees, chest, hand and chin touch the floor. Breathe normally. Chanting mantra, “PUSHNE NAMAHA”.

Demonstration of position 6.


Position – VII Bhujangasana (cobra Poses): Now inhale slowly, raise the upper part of your body, up like the hood of ‘Cobra Snake’. Look up, pressing your hips down, feet together and arms stretched. Chanting mantra – “OM HIRNAYA GARBHAYA NAMAHA”

Demonstration of position 7.


POSITION – VIII (Parvatasana): This stage repeat of position (5). Chanting mantra – “OM MARICHAYA NAMHA”

Demonstration of position 8.

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POSITION – IX ‘Ashwa Sanchalanasana’: This stage repeat of position (4). Chanting mantra – “OM ADITYA NAMHA”

Demonstration of position 9.

POSITION – X (Padahastasana): This stage repeat of position (3). Chanting mantra – “OM SAVITRE NAMAHA”

POSITION – XI (Hasta Uttanasana): This stage repeat of position (2). Chanting mantra – “OM ARKAYA NAMAHA”

POSITION – XII (Pranamasana): This stage repeat of positions (I). Chanting mantra – “OM BHASKARAYA NAMAHA”

Demonstration of position 10, 11 and 12. Sun Salutation or Surya Namaskar demonstrated by Yogaguru Suneel Singh. Image Courtesy – Vijay Gautam.

Benefits: Sun salutation stimulates and balances all the system of the Body, Including the endocrine, circulatory, respiratory and digestive system. Sun salutation increases awareness and Bestows good health and well-being, Removes Carbon dioxide and bring more oxygen, increase mental clarity by bringing fresh, oxygenated blood to the Brain. Its influence on the pineal gland and hypothalamus helps to prevent pineal degeneration and calcification.

Prevention: People suffering from high blood pressure, heart stroke, hernia and damage a weak heart should not practice this.

Duration: Beginners should practice 3 rounds and slowly add on one more round every week. After completion of sun salutation, it is necessary to perform ‘Shavaasana’.

Yogaguru Suneel Singh

About Yogaguru Suneel Singh

Yoga Guru Suneel Singh is a gold medalist in Asthanga Yoga Teachers Training course from Mantalai (J&K). Yoga guru Suneel Singh has been rated as one of the top five yoga guru of India. He has done 3000 (Three thousand) Yoga programmed in English, Hindi, Punjabi and Bhojpuri and more than 2000 articles for prominent News papers and magazines. He is also one of the most seen and read yoga guru in India Yoga guru Suneel Singh is a multi-faced personality and has been conducting workshops for corporate houses, various leading modeling institutes, five star hotels, International schools, multinational companies and bureaucrats. He has taught various film stars the skills of yoga to maintain healthy life and fit body. Links to search him: ;

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