Surya Namaskar (“saluting the sun”), a set of asanas (positions), which are implemented in virtually all styles of yoga at the start of the exercise and as a tribute, greeting or thanks to a new day, has a myriad of benefits. It is one of the most comprehensive and commendable exercises in yoga.

These exercises evolved from enlightened sages of Vedic Age. In yoga, the sun is a vital force that gives life. The ideal time to practice this asana is at sunrise, which is the calmer part of the day or at sunset, when the exercises stimulate the digestive fire. However, the practice is useful at any hour of the day, if only we practice on an empty stomach. We should repeat sun salutations 12-fold in a steady, rhythmic sequence which reflects the rhythms of the universe, 24 hours of the day, 12 stages of the zodiac and the biorhythm of the body.

This is warming up workout. It tunes the body, gives the energy and furthermore, it is an excellent exercise for the control of breathing. Implement it without force and effort, relaxed and rhythmic.
The concentration is of prime importance, every moment requires the active participation of consciousness. Between successive ¨saluting the sun¨ you should keep a steady rhythm. It is essential to synchronize the breath with the movement.

This workout has many positive effects on your physical and mental well-being. The exercise can be carried out by anyone, anywhere, alone or in a group. It does not restrict its activity to only one part of the body, but works the whole body. Furthermore, it strengthens the digestive system, thoroughly ventilates lungs, enhances blood oxygen and cleanse toxins, regulates the blood pressure, increases heart function and blood flow to the whole organism, which is essential for health. Overall, it gives us health, strength, efficiency and longevity.


Position 1

Position 1

1. POSITION

We begin this exercise standing. Legs are together, hands are resting on the body, and head is straight. We are standing upright, monitoring breathing and focusing your attention. It is advisable to have your eyes closed and to be completely calm. Make a breath and while exhaling, make a connection of the hands in front of you, palm into the palm.

Position 2

Position 2

2. POSITION

By inhaling, raise the hands above your head, body slightly bent back, hands and legs are maintained extended. At all times, you should feel your body stretching upwards.

Position 3

Position 3

3. POSITION

On exhalation, bend your body forward at the waist, knees are extended and upright. Place the palms on the floor at the feet. Center of the body is on the fingers, the buttocks shouldn’t be pushed back and slid the head as close to the knee as possible.

Position 4

Position 4

4. POSITION

By inhaling, push the right leg back, put the right knee on the floor, palms are along the front leg and support the body. Head and chest should be forced up as high as possible. Make sure that the shoulders are not retrieved to the ears, the neck area is maintained relaxed. The bended leg’s knee should be placed directly upon the heel.

Position 5

Position 5

5. POSITION

While exhaling, put left leg together with the right. Hold your breath. Torso, arms and legs are outstretched in the position of the push-ups.

Position 6

Position 6

6. POSITION

Exhale and descend toward the floor with your knees, chest and forehead. Hips should remain elevated, hold your elbows at your sides.

Position 7

Position 7

7. POSITION

When inhaling slide the upper part of the body off the surface and lift it up. Chest is open to the sky, shoulder blades should be pushed together and back, elbows still remain at your sides.

Position 8

Position 8

8. POSITION

During the exhale lift your hips and stand in a triangle. Outstretch the arms and legs, drop the head down and hold the feet and palms flat on the floor.

Position 9

Position 9

9. POSITION

Inhale, push the left leg back to full projection. The right leg is shrunk and pulled between the hands. The view is oriented towards the sun.

Position 10

Position 10

10. POSITION

During exhalation, put the left leg to the right. Hands are lying on the floor, legs are outstretched. Push the forehead to the knees as much as you can.

Position 11

Position 11

11. POSITION

When inhaling align yourself, lift hands to the heaven and gently bent the body back. Breathe out and join your hands in front of you, lined up and relaxed.

Position 12

Position 12

12. POSITION

Followed by a deep breath, return to the first position of  Surya Namaskar.


The exercise continues in reverse order. When exercise is carried out with both feet, you finished one exercise circle.
Carry out at least six or twelve rounds. When the body is sufficiently warmed up, try to implement positions softly as you can, coordinate the breathing, direct focus entirely inward and keep your eyes closed. During the day, you will feel positive changes in your body, which will make you youthful and flexible.

Be conscientious and welcome the new day every morning!