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Learn correct ways to do 12 steps of Surya Namaskar with Swami Ramdev. Know its benefits

Yoga guru Swami Ramdev claims that you can burn around 400 calories by doing 24 rounds of Surya Namaskar.

India TV Lifestyle Desk India TV Lifestyle Desk
New Delhi Updated on: May 14, 2020 12:35 IST
Swami Ramdev

Swami Ramdev

Yoga keeps mind happy and the whole body energised. Surya Namaskar is one such yoga asana which is a complete exercise in itself. Surya Namaskar or 'Sun Salutation' is a very ancient way of paying respect to the Sun God that is the source of life on Earth. You will be healthy and stay away from all kinds of diseases by doing Surya Namaskar regularly. According to yoga guru Swami Ramdev, you can do Surya Namaskar four to five times in one minute. It will help in easing the stress and relaxing your whole body. Swami Ramdev claims that you can burn around 400 calories by doing Surya Namaskar 24 times.

The 12 asanas or steps of Surya Namaskar:


Pranamasana is also known as prayer pose. For this, you need to stand upright with feet closely aligned. Take a deep breath, inhale and exhale. Expand your chest and relax your shoulders. This asana will help you ease your stress.


Take a deep breath inside. Lift your arms up and slightly bend backwards. Take care that both your hands should touch your ears. You need to stap at the tip of your toes.

Hasta Padasana

Breathe out and now bend forward from the waist. Touch the ground with your hands but with an erect spine. Keep your hands on both the sides of your legs. Try to touch your knee with your forehead.

Ashwa Sanchalanasana

Take a deep breath and push your left leg back as far as possible. Then bend your right knee at the ninety degree angle. Touch your chest with knee. Now, slightly bend backwards and look up.


For parvatasana, take your right leg backwards and lift your waist. Make sure your legs are aligned, your whole body is in a straight line and head down.

Ashtanga Namaskara

Take a deep breath and touch the ground with your knees. Breathe out. Keep in mind to touch the ground with your body lifting your hip. You don't have to lie down. 


This is called cobra pose. Lie down on your belly with chin touching the floor. Now keep your hands close to the body with elbow touching your waist. Lift your chest putting all the pressure on your palms. Slowly straighten your arms and bend backwards.

Adho Mukha Svanasana

In this asana, you have to breathe out. Lift your hip while making sure that your toes are touching the ground. It means that your body should be in the shape of V.

Ashwa Sanchalanasana 

For this asana, you have to take your left foot forward in between your hands. Meanwhile, your right knee will be touching the ground. Press your hips down and look up.


Exhale slowly and bend down while placing your toes closely. Touch your toes with your fingers. Bend while keeping your knees straight. Place your palms beside your legs and try to touch knees with forehead. 

Hasta Uttanasana

This is also called ardha chandrasana. Inhale and then raise your hands in folded palm position. Now bend backwards.

Chaturanga Dandasana

In this asana, you will be back to step 1. It means you will be standing erect with folded palms.

Benefits of Surya Namaskar:

  • According to Swami Ramdev, you will stay away from all kinds of diseases by doing Surya Namaskar.


  • The regular practice of Surya Namaskar improves the digestive system and cures stomach-related issues such as constipation and indigestion.
  • This asana helps the body inhale more oxygen and release the toxins from the body.
  • It helps relieve stress by keeping your mind calm.
  • The regular practice of Surya Namaskar will make your body flexible.
  • This asana makes your spinal cord strong and helps you get rid of all bone-related problems.
  • You can reduce weight by doing Surya Namaskar regularly.
  • This yoga asana keeps you young and makes heart and lungs healthy.


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