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Surya Namaskar  ( Sun Salutation) is one of the basic yoga practices; It stimulates your whole body and is a prayer of gratitude toward the sun. Furthermore, it is perfect for those looking to perform an intensive workout in a small amount of time. 

In Sanskrit, Surya refers to the Sun while Namaskar means to bow or to greet. 

Every yoga practitioner first starts with Sun Salutation. Performing the Sun Salutation provides many health benefits. It reduces the tension from your body and mind, improves circulation, regulates your breathing, and stimulates your central nervous system. According to ancient yogis, these 12 sequences of Asana also activates the Manipura (Solar plexus) Chakra, which is located in the navel area and is called the second brain. This increases the creative and intuitive abilities of an individual.

Each posture in Surya Namaskar increases muscle flexibility and also engages a different part of your body. As a result, your body gets warmed–up to practice more powerful and complicated asanas.

Practising Sun Salutation also helps you to gain spiritual knowledge and wisdom. It calms a person’s mind and enables one to think clearly.

Over the years, Surya Namaskar has gone through many changes, and as a result, many variations exist today.


In traditional Iyengar Yoga, it consists of: 

  • Tadasana (Mountain Pose)
  • Urdhva Hastasana (Raised Hands Pose)
  • Uttanasana (Standing Forward Bend)
  • Uttanasana with head up
  • Adho Mukha Svanasana (Downward Facing Dog Pose)
  • Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
  • Chaturanga Dandasana (Four-Limbed Staff Pose)

You can make a change in the above sequence. Along with these, you can also incorporate:

Best Time to Practice Surya Namaskar (Sun Salutation)

It is recommended that you perform Surya Namaskar early in the morning. However, if you are pressed for time, then you can do it in the evening as well. But before starting your yoga routine, ensure that your stomach is empty.

Practising Sun Salutation in the morning rejuvenates your body and refreshes your mind. It makes you more active and also prepares your body to take on everyday tasks with enthusiasm. 


For any request or information you may need please complete the form below:


Shiva Yoga Retreats

Madeira, Portugal
Phone/WhatsApp: +351968093294

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