Surya Namaskar Online Class The Complete Daily Practice
- 12 poses. 12 minutes. A completely different kind of morning.
- One standalone, transformative routine — not just a warm-up for “real” yoga
- Live-guided sessions so every movement, every breath, actually counts
If you could only do one thing for your body every single day, this would be a strong contender. Our Surya Namaskar online class brings together the entire body, the breath, and a few quiet minutes that genuinely change how the rest of your day unfolds.
What Is Surya Namaskar?
Surya Namaskar, or Sun Salutation, is one of the oldest sequences in yoga — a flowing set of twelve postures traditionally practised at sunrise as a way of honouring the sun and waking the body up alongside it.
Beyond the tradition, here’s what makes it genuinely remarkable: in a single sequence, it moves your spine, hips, shoulders, hamstrings, and core. There’s no other yoga flow sequence that works quite so much of the body in such a short space of time.
This is exactly why Surya Namaskar sits at the foundation of Geetanjali’s approach to teaching. Before any specialised programme — weight loss, PCOS, prenatal — students learn this sequence first.
It teaches the body how to move with breath, builds the base level of strength and flexibility every other practice depends on, and gives every student, beginner or advanced, a shared starting point.
The 12 Poses, Explained Simply
Each of the twelve poses links directly to a breath — inhale or exhale — which is what turns this from a stretching routine into a genuine moving meditation.
Pranamasana (Prayer Pose)
Just stand tall, bring your palms together at your chest, and take a natural breath. This is your moment of arriving, nothing more. Shoulders tend to creep forward here without you even noticing — give them a gentle roll back and let them soften.
Hasta Uttanasana (Raised Arms Pose)
Breathe in and let your arms drift up overhead, arching back just a little, almost like you’re stretching for something just out of reach. Most people instinctively crank their neck back to look at their hands. You don’t have to — just let your gaze settle there on its own.
Hastapadasana (Standing Forward Bend)
Breathe out and fold forward from the hips, letting your upper body hang and gravity take over. If your hamstrings are tight, just bend your knees. Honestly, a bent knee here will always serve you better than a strained, rounded lower back.
Ashwa Sanchalanasana (Equestrian Pose)
Breathe in, step one leg back into a lunge, and lift your chin just slightly. Every now and then, glance down at that front knee. It should be sitting right above your ankle, not sneaking forward past your toes.
Dandasana (Plank Pose)
Hold your breath here for a beat, your whole body forming one long, steady line from head to heel. This is exactly where hips love to sag without you even feeling it happen. Pull your belly in and keep that line honest.
Ashtanga Namaskara (Eight-Limbed Pose)
Breathe out and lower down, letting your chest and chin meet the floor together. It’s so easy to let your lower back dip here without realizing. Just keep your hips lifted a touch and you’ll protect it.
Bhujangasana (Cobra Pose)
Breathe in and lift your chest into a gentle arch. There’s really no rush here. Rise only as far as feels good today — the deeper version will still be waiting whenever you’re ready for it.
Adho Mukha Svanasana (Downward Dog)
Breathe out, lift your hips, and let your body fold into an upside-down V. No need to lock your knees out stiffly trying to look the part — a soft bend is not just okay, it’s often the smarter choice.
Ashwa Sanchalanasana (switching legs)
Breathe in and step forward again, this time leading with your other leg, mirroring where you began.
Hastapadasana (Forward Bend, once more)
Breathe out and fold forward again, letting your shoulders and neck go loose.
Hasta Uttanasana (Raised Arms, once more)
Breathe in, float back up, and arch gently one last time.
Tadasana (Standing Pose)
Breathe out and settle back into standing, arms resting easy by your sides. Take a quiet second here before you carry yourself into the next round.
Surya Namaskar Benefits — By Goal
For weight loss
A faster-paced practice turns Surya Namaskar into a genuine full body workout, raising your heart rate and engaging nearly every major muscle group. Surya Namaskar for weight loss works best when practised with intention, multiple rounds at a steady pace, rather than rushed or sloppy repetition.
For energy and your morning routine
As a morning yoga routine, twelve rounds wake up the body more effectively than scrolling your phone in bed ever will. Students consistently say this is the change they notice first.
For stress reduction
The breath-linked rhythm calms the nervous system, lowers cortisol, and offers a few minutes of true mental quiet — something most mornings don’t otherwise include.
For flexibility and joint health
the poses move the spine, hips, and shoulders through their full range, making this genuinely effective flexibility training and gentle, sustainable mobility exercises for stiff joints.
Why does live guidance matter?
0-10 Mins
Warm-up — gentle movement, joints prepared
10–45 Mins
Active flow — breath-linked sequences, heart rate up
45–55 Mins
Targeted work — core, balance, muscle toning
55–60 Mins
Cool-down and breathwork — locking in benefits
Frequently Asked Questions
Is Surya Namaskar enough on its own as a complete workout?
Yes, especially at higher rounds. It offers genuine cardiovascular fitness, strength, and flexibility in a single sequence.
How many rounds should I start with?
Most beginners start at 3 rounds and build up gradually. We’ll guide your pace based on your fitness level.
Can Surya Namaskar help with weight loss?
Yes. Practised briskly and consistently, it raises your heart rate and builds lean muscle over time.
Is it safe for people with back or joint issues?
Generally yes, with modifications. Let us know your specific concerns before your first session so we can adapt accordingly.
How is your online class different from following a YouTube video?
Ours is live and interactive. Geetanjali corrects your form in real time, which self-practice videos simply can’t offer.
Start Your Surya Namaskar Practice Today
Twelve poses. Twelve minutes. One practice that genuinely changes how your morning, and your day, unfolds.
Live online across India. All levels welcome, from your very first round to your hundred and eighth.