What Are The 12 Postures Of Surya Namaskar

Surya Namaskar, or the “sun salutation,” is a popular sequence of yoga poses. The sequence is traditionally performed as a way to greet the sun each morning, but can be done at any time of day.

There are 12 basic poses in the sequence, which can be performed in a slow and mindful way or with more dynamic movements.

The 12 poses are: 1. Mountain Pose 2. Salute Upward 3. forward bend while standing4. low lunge5. plank

7. cobra 6. four-limbed staff 8. dog facing downward

nine-three-legged downward-facing dog ten. high plank eleven. low plank upward salute 12

Each of these poses has benefits for the body and mind, and when performed in sequence, can provide a complete workout.

The sun salutation can be adapted to all levels of fitness, making it an accessible practice for everyone.

  • Pose 1: Prayer pose – Pranamasana.
  • Pose 2: Raised arms pose – Hasta Uttanasana.
  • Pose 3: Hand to foot pose – Hasta Padasana.
  • Pose 4: Equestrian pose – Ashwa Sanchalanasana.
  • Pose 5: Mountain pose – Parvatasana.
  • Pose 6: Ashtanga Namaskara.
  • Pose 7: Cobra pose – Bhujangasana.

To relax your mind and enhance your mental health, try to meditate both before and after your exercise program. surya namaskar burns roughly 13.90 calories per round, according to research, and 12 reps is the perfect number.

Surya Namaskar 12: How Many Different Asanas?

The Surya Namaskara is a yoga warm-up that consists of a series of fluidly interconnected asanas. It also goes by the moniker “sun salutations.”

Surya Namaskara involves a total of twelve distinct asanas.

The 12 benefits of Surya Namaskar

  • Helps with weight loss.
  • Strengthens muscles and joints.
  • Improved complexion.
  • Ensures a better functioning digestive system.
  • Helps combat insomnia.
  • Ensures regular menstrual cycle.
  • Useful in treatment of frozen shoulders.
  • Spinal cord and abdominal muscles are stretched.

Why do we do 108 Surya Namaskar?

Why do individuals perform 108 Sun Salutations? The fire (internal heat) that you create during this practice is thought to be cleansing, detoxifying, and helps you connect more deeply with yourself.

The 108 Sun Salutations have a lot of advantages. Exercises like the Sun Salutation warm the body and awaken Prana, or upward energy.

One round of Surya Namaskars burns about 13.90 calories, according to Femina India. Therefore, doing 12 rounds of Surya Namaskar will eventually help you burn 416 calories.

Check out the remainder of the article to learn more about how it works and how to implement it.

How Many Calories are in 1 Kilogram?

One kilogram of fat has 7,700 kcal (kcal = calories) of energy. Accordingly, you need a 7,700 calorie deficit to burn 1 kg of fat.

Given that daily consumption ranges from 1,800 to 2,400 kcal, burning that much fat takes some time.

Surya Namaskar, sometimes referred to as “The Ultimate Asana,” lowers blood sugar levels and improves your back and muscles. It also ensures that women experience regular menstrual cycles and enhances metabolism and blood circulation, which results in skin that is radiant.

What is 1 round of Surya Namaskar?

There are 12 asanas in each Surya Namaskar set. As a result, when you do it 12 times on each side, you are actually performing 288 positions.

When you can complete 288 asanas in just 20 minutes, what could be better than this? Surya Namaskar has a burn rate of 13.90 calories per round.

Is 108 Surya Namaskar Good for Weight Loss?

This is due to the fact that Surya Namaskar is one of the best yoga cardio exercises that can assist you in losing that extra weight quickly.

This routine’s popularity is also due in part to how gentle it is on your body.

The right response is 12. (Twelve). One cycle of the Surya Namaskar consists of 12 steps.

Can I do 108 Surya Namaskar everyday?

How do you manage it? To obtain the magical number, practitioners should only do four salutations on the first day of the first week, eight on the second day, 12 on the third day, 16 on the fourth day, 20 on the fifth, 24 on the sixth, and rest on the seventh day.

The magic number to apply to Surya Namaskar for weight loss is 12, and performing one cycle of the exercise burns about 13.90 calories.

Starting with 5 sets per day, you can gradually increase the number of sets to 12 to help you burn 416 calories.

Surya Namaskar vs. Walking

Surya Namaskara is more effective at improving the health of the heart and lungs than walking. Various poses, including Adho-mukha-shvanasana and Uttanasana, introduce blood inversion to the heart, enhancing blood flow to the organ.

Best Yoga for Belly Fat

  • Cobra Pose or Bhujangasana.
  • Boat Pose or Navasana.
  • Knees To Chest Pose or Apanasana.
  • Chair Pose or Utkatasana.
  • Warrior Pose or Virabhadrasana.
  • Plank Pose or Kumbhakasana.
  • Downward Dog Pose or Adho Mukha Svanasana.

How many calories should I burn to lose 1 kg?

How many calories must one burn in order to lose one kilogram? This is a common question among those who are losing weight or intend to do so.

Studies show that in order to lose 1 kg, 7700 calories must be burned, or 1000 calories equal 0.13 kg.

Breathing in as you arch your back, breathing out with the next movement, and so on, synchronizing each step with the movement.

Never perform Surya Namaskar quickly since the purpose of the entire practice is lost.


The phrase “Bhujangasana” is a mix of the Sanskrit words “bhujanga,” which means “cobra,” and “asana,” which means “posture.” It is sometimes referred to as “Cobra Pose” because it visually mimics the position of a cobra with its hood lifted.

108 Sun Salutations

  • Do child’s pose instead of downward facing dog.
  • Add a twist in your forward folds.
  • Consider swapping cow/cat for chaturanga.
  • In place of upward facing dog, lower your knees or do a baby cobra pose.
  • Take a puppy pose instead of a downward dog.

Is Surya Namaskar good for hair?

Surya Namaskar enhances your hair by preventing hair loss by increasing blood flow to the scalp. A healthy blood flow promotes hair development, feeds the scalp, and delays hair aging.

By reducing stress, it also keeps your skin glowing and delays the appearance of wrinkles.

Avoid eating or drinking right before or right after performing Surya Namaskar.

Is Surya Namaskar Good For The Heart?

Surya Namaskar practiced on a regular basis may help to maintain or enhance cardiorespiratory fitness and aid in weight loss.

Ashtanga Surya Namaskar: There are two types of sun salutations in the Ashtanga Surya Namaskar series: Type A and Type B. Nine vinyasas make up Type A, whereas seventeen vinyasas make up Type B. Hatha Surya Namaskar: It is carried out using the 12 spinal positions, which heavily emphasize breathing.

Sun Salutation Poses

  • Tadasana (Mountain Pose)
  • Urdhva Hastasana (Upward Salute)
  • Uttanasana (Standing Forward Bend)
  • Low Lunge (Anjaneyasana)
  • Plank Pose.
  • Chaturanga Dandasana (Four-Limbed Staff Pose)
  • Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Surya Namaskar is made up of 7 asanas that are done in a circular pattern, for a total of 12 asanas.

The name for the first posture of Surya Namaskar is Pranamasana.

Pranamasana Pranamasana, also referred to as the prayer position, is where your Surya Namaskar begins. On your mat, stand straight up with your feet in close alignment.

The bottom line

A succession of asanas make up the Surya Namaskara, a yoga warm-up. 12 reps is the ideal number, and each cycle burns roughly 13.90 calories.

The popularity of this exercise is partly attributable to how easy it is on your body. Walking has less of an impact on heart and lung health than Surya Namaskar.

Adho-mukha-shvanasana and Uttanasana are two positions that improve blood flow to the organ. You can progressively increase the number of sets to 12 each day after beginning with 5.

The Sanskrit terms “bhujanga,” which means “cobra,” and “asana,” which means posture, are combined to form the term “bhujangasana.” Regular Surya Namaskar practice may help to maintain or improve cardiovascular fitness and promote weight loss.



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