Cultivate Vitality, Strength & Deep Inner Peace.
A step-by-step guide through the twelve postures of Surya Namaskar — unifying breath, movement, and intention into a daily practice that stays with you.
Over 3,000 hours of guiding women across the globe · By Sakshi Juyal
You are likely
here because...
Years of screens and stress have quietly rounded your shoulders, and you want a practice that rebuilds real strength from the ground up.
You're ready to work toward something concrete — a practice that builds week over week, not just a routine you repeat.
You want movement with real depth — strength and surrender, effort and stillness, in the very same breath.
You crave that rare state of flow, when effort disappears and each movement simply follows the last — breath leading body, body leading breath.
You're ready for yoga in its original sense — Yuj, to unite — one practice that holds your body, your breath, and your attention at once.
The Complete Sequence
Twelve Movements,
Each One a Remedy.
Pranam Asana
Signals safety to a hyper-vigilant nervous system, easing the stress response.
Centers an overwhelmed mind, creating a boundary between daily demands and inner peace.
Hastottana Asana
Lifts the diaphragm to relieve shallow, anxious chest breathing.
Gently creates space in the abdomen, encouraging a sense of ease in the lower body.
Padahasta Asana
Flushes the brain with fresh oxygen, easing mental fog.
Eases lower-belly heaviness, deeply soothing during your cycle.
Ashwa Sanchalan Asana
Deeply opens the psoas — where the female body unconsciously stores unexpressed emotion.
Creates physical spaciousness in the lower abdomen.
Parvata Asana
Inverts blood circulation, inviting a sense of internal balance.
Lengthens the lumbar spine, providing soothing relief for tired lower-back muscles.
Ashtanga Namaskar
Fosters a deeply primal, grounding sense of physical stability.
Safely builds core and upper body resilience without bearing down on the pelvic floor.
Bhujanga Asana
Counters the physical "slouch" of exhaustion by gently opening the heart center.
Gently massages the pelvic region, which many find soothing during cramping.
Parvata Asana
← The sequence now mirrors back
Washes the nervous system with fresh oxygen, shifting the body into "recovery mode".
Stretches out tight calves and hamstrings, releasing the physical residue of stress.
Ashwa Sanchalan Asana
Restores physical and energetic symmetry to the pelvic bowl.
Melts away lingering emotional rigidity stored in the hips, inviting bodily lightness.
Padahasta Asana
Forces the surrender of mental fatigue, cooling the nervous system.
Decompresses the entire posterior chain, unwinding the knots of prolonged sitting.
Hastottana Asana
Safely lifts a renewed, calm energy back up into the body.
Re-expands the chest for a final, empowering breath that banishes restriction.
Pranam Asana
Invites a steady, settled rhythm as you complete the sequence.
Integrates a deep, lasting sense of bodily safety to carry off the mat.
A Gift from the Course
You’ve seen the complete sequence.
Now, feel it.
Free Sample · The Complete Sequence
Watch Sakshi guide you through the complete sequence of Surya Namaskar — all twelve postures, with breath cues, alignment notes, and the intention behind each step.
The Architecture
of Practice
Exploring the rich history, alignment, and the physical sequence of the 12 traditional postures.
- ✓ Detailed video breakdown of each posture
- ✓ Alignment cues and common mistakes
- ✓ Historical and philosophical context
You'll leave with a safe, confident practice of all 12 postures.
Integrating breathing patterns, mantra chantings, beej mantras, and energy chakra associations.
- ✓ Pranayama techniques paired with each posture
- ✓ 12 Surya Namaskar mantras and their meaning
- ✓ Chakra activation map for the full sequence
Your practice shifts from physical exercise into a moving meditation.
Discovering modifications using simple props like blocks to support all body sizes and manage injuries.
- ✓ Prop-assisted variations for every posture
- ✓ Injury-aware modifications and contraindications
- ✓ Body-type adaptations for beginners to advanced
You'll know exactly how to adapt the practice to your unique body.
Building mental resolve and stamina to complete the sacred 108 rounds.
- ✓ Progressive endurance training plan
- ✓ Mental resilience and pacing strategies
- ✓ The sacred significance of 108
You'll possess the strength and devotion to complete 108 Surya Namaskars.
Your Guide
Sakshi Juyal
Certified by the YCB (Yoga Certification Board), with over 3,000 hours of guiding women across the globe and 1,400+ hours of continuous, immersive training in the classical Hatha tradition at one of India's foremost yoga institutes. My objective is simple: to make this wisdom feel as accessible as it truly is.
My teachings extend far beyond physical postures — embracing Pranayama, Yoga Nidra, and meditation. I blend traditional texts with insights from Ayurveda to nurture holistic, integrated well-being.
Learn More About Sakshi
Frequently Asked
Questions
Sakshi advises that the practice should be avoided during the onset of menstruation. However, if there are no adverse effects, the practice may be resumed towards the end of your period. For many women, regular practice supports a greater sense of ease and rhythm, though this varies from woman to woman.
Every pregnancy is different, so please use this as a starting point and check with your doctor first. Many women continue gently through the early weeks, being mindful around deep backbends and intense twists. After childbirth, a gentle return is common around 40 days — once you've been cleared to resume movement.
This protocol is deeply inclusive. Modifications may include using props like blocks or straps to support alignment, or widening stances for stability. For example, in poses like Pranam Asana, you can keep your feet wider than hip distance to maintain better balance.
Practicing Surya Namaskar when feeling excessively fatigued or exhausted can strain the body. It is important to prioritize rest and recovery when experiencing fatigue, opting for a gentle form of movement or relaxative practice.
Not if you use the provided modifications. Individuals with wrist pain can practice on fists or use wrist supports to reduce strain. You can also perform Cobra pose with your forearms on the ground to alleviate pressure.
People suffering from high blood pressure should not practice semi-inverted postures. Poses like downward facing dog or the standing forward bend may need to be approached with caution, modified, or skipped altogether to avoid straining the cardiovascular system.
The ideal time to practice is during sunrise or sunset, the most peaceful time of the day. The practice should always be done on an empty stomach, which is traditional practice and more comfortable for movement.
Absolutely not. Whether you are a seasoned yogi or a complete beginner taking your first steps on the mat, this course is designed to meet you where you are. You will start slow and use props to build a strong foundation.
One-time. You pay once and keep lifetime access to all course materials. There are no recurring fees, hidden charges, or surprise renewals. The course is yours forever.
Forever. Once you enroll, you have unlimited, lifetime access to every module, video, and resource. You can revisit the material as often as you like, at whatever pace suits your journey.
Absolutely. The course is fully self-paced. There are no deadlines, no scheduled sessions, and no pressure. Whether you complete it in a week or over several months, the practice unfolds on your timeline.
Disclaimer: Please consult a qualified healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or injuries.
Also here
If this isn’t your door, there is another one.
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Explore the Practice Library$49 per month. The first seven days are free — nothing is charged until day eight. One click ends it, whenever you like.