How to Perform Traditional Hatha Yoga Surya Namaskar

traditional hatha yoga surya namaskar

How to Perform Traditional Hatha Yoga Surya Namaskar

The sun salutation, Surya Namaskar, is part of ancient yogic tradition and most yoga teachers use
it today as a warm up at the beginning of the class or even base a full class on it because of it’s
importance. It’s a sequence of 24 poses connected to the flow of the breath. While many types of
sun salutation exist, the sequence presented below is the basic Sun Salutation in Hatha yoga. It is
one of the most complete sequence not only because all your muscles will get involved, preparing
your body for other postures, but also because it will awaken the dormant energy in you.

The best time to practice Surya Namaskar is early morning on a empty stomach. There should be
at least 3 to 5 repetitions of a complete set at the beginning of your practice.
Follow the steps and video bellow for a guidance on how to perform traditionnal Surya

Start into Samasthiti [feet together, legs engaged, belly in, straight back, shoulders relaxed]

1- Prayer pose, take some deep breath to prepare yourself for the sun salutation
2- Inhale – Hasta Uttanasana [Use your core muscles to limit the pressure on your back].
3- Exhale – Utanasana [Bring your abdomen on your tights, bend your knees if you are not able to keep a
straight back. Rest your palm on the floor]
4- Inhale – Ashwa sanchalanasana [Right leg back, pay attention that your front knee don’t go over to your
ankle to limit the pressure]
5- Exhale – Parvatasana/Moutain Pose [Feet together, to press your ankle on the floor, sitting bones up to
the sky, spine straight, try to bring your shoulders toward the ankles, rest in the posture]
6- Exhale – Ashtanga Namaskara
7- Inhale – Bhujangasana /Cobra Pose [use only your back muscles to lift your chest]
8- Exhale – Parvatasana/Moutain Pose [Rest in posture]
9- Inhale – Ashwa sanchalanasana [Left leg front]
10- Exhale – Utanasana [remember to bend your knee if you hamstrings are tights ]

11- Inhale – Hasta Uttanasana
12- Exhale – Prayer pose
Complete the cycle to 24, by changing the leg in steps 4 and 9


Benefits of Surya Namaskar 

  • Strenghten your entire body
  • Stimulate your nervous system
  • Balance your blood pressure and improve blood circulation
  • Lubricates your joints and relieve muscles stiffness 
  • Stimulates your digestion
  • Improve your flexibility
  • Fill you up with good energy



  • Perform on empty stomach
  • Do a gently warm up before
  • Be aware of the Synchronisation of your breath with each posture
  • Adapt the Sequence in case of pregnancy or health condition


If you want to be sure to get the sequence of Surya Namaskar right and get some hand-on adjustment, you might want to take up a yoga teacher training to gain expert skills and knowledge.

Gyan Yog Breath is a traditional, yoga alliance registered yoga teacher training school that allows you to evolve, learn and grow into a joyful and unique individual and teacher.

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