Follow the sun

Surya Namaskara (sun salutation) was originally designed by ancient yogis according to the phases of the sun.

The 12 postures correspond to the sun’s twelve phases – the sun descends for six months and then ascends for six months.


Prayer pose: Stand erect, with both feet flat on the ground and palms together at the chest, in the ‘prayer position’.

Raised arms pose: Extend both arms upward, bend backward, looking up.

Hand to foot pose: Bend forward from the waist, bringing your head towards the knees while keeping the knees straight.

Equestrian pose: Extend the right leg backward while bending the left knee, keeping the foot flat and sinking the pelvis downward. Bend backwards, looking up with the arms pointing downward, extending the fingers towards the floor.

Mountain pose: Facing downward, place the palms and the feet flat on the floor while extending the buttocks upward, bending at the hips. Try to align the arms with the back, bending only at the waist, with the knees straight.

Salute with eight limbs pose: Rest the toes, palms and knees on the floor. Lower the body until the chest and chin touch the floor, keeping the buttocks raised and the elbows in towards the sides.

Cobra pose: Extend the arms with the palms on the floor, lifting the body upwards while keeping the legs flat on the floor. Expand the chest, bending the head backwards and pressing the pelvis down.

Some benefits

• Increases oxygen in the blood which leads to increase in vitality and immunity.
• Removes sluggishness and lethargy.