Surya Namaskar is often called the complete practice — twelve postures linked with the breath that stretch, strengthen and energise the whole body in just a few minutes.
Why practise it every morning?
- Improves flexibility of the spine, hamstrings and shoulders
- Builds strength in the arms, core and legs
- Stimulates digestion and circulation
- Calms the mind through rhythmic breathing
The 12 steps
- Pranamasana (Prayer pose) — exhale
- Hasta Uttanasana (Raised arms) — inhale
- Padahastasana (Hand to foot) — exhale
- Ashwa Sanchalanasana (Equestrian) — inhale
- Dandasana (Plank) — hold the breath
- Ashtanga Namaskara (Eight-limbed salute) — exhale
- Bhujangasana (Cobra) — inhale
- Parvatasana (Mountain) — exhale
- Ashwa Sanchalanasana — inhale
- Padahastasana — exhale
- Hasta Uttanasana — inhale
- Pranamasana — exhale
Start with 3–5 rounds at a slow pace. Add rounds gradually as your breath and body allow.
Precautions
Avoid during pregnancy (after the first trimester), with high blood pressure, hernia or recent back injury unless guided by a teacher.
