Surya Namaskar Challenge - 12 Days of Sun Salutations

🌞 Traditional Surya Namaskar for Beginners

How the Course Works

Start from the basics – postures, modifications, breathing & safe transitions
Gradually build up to 12 rounds by Day 12
Continue practicing 6 – 12 rounds daily for the rest of the year
No registration needed – All classes are available publicly on YouTube now

✨ This is our 3rd year in a row.
Last year, over 100 people finished this course from around the world.
Can we reach 1000+ this year?

12 Days of Sun Salutations

13 Videos

Blessings & Introduction by Vanamali Mataji

Day 4 - Surya Namaskar Mantras & Mountain Pose

Day 5 - Common Mistakes & Safe Transitions

Day 6 - Four Rounds & Building Endurance

Day 8 - Practice & Review for some Students

Day 9 - Practice, Feedback & Nine Rounds

Day 10 - Mantras, Awareness & Ten Rounds

Day 11 - Building Endurance & Deep Relaxation

Day 12 - Twelve Rounds & Final Challenge

“I KNOW yoga is good… but I don’t practice.”

If this sounds familiar, you’re not alone.

Common reasons people give:

“I’ll start one day”
“Time nahin hai”
“Mujhse nahin ho payega”
“My body is too stiff”
“I’m just lazy”
“I don’t know HOW”
“I don’t believe in online classes – I’ll learn in Rishikesh someday”

These are not reasons.
They are stories the mind tells us to avoid discipline.

And if you listen to these stories here,
they will stop you from doing anything meaningful in life.

This Challenge Is For You If:

✔ You want to build a real daily habit, not just collect information
✔ You need structure, accountability & guidance
✔ You are tired of starting and stopping
✔ You are ready to commit and finish what you start

This year, we will follow up, remind, motivate, clarify doubts –
and if needed, run after you with a stick (lovingly ) until you complete the challenge.

The only way to change your lifestyle is to build new habits.

If you’re ready to stop excuses and start practice, take action and join the Surya Namaskar Challenge NOW!

Our ancient texts like the Vedas and Upanishads contain numerous verses glorifying and in worship of the Sun. In yoga philosophy, the Sun symbolizes spiritual illumination leading to the knowledge (of who you are). The Sun symbolizes an inner light (knowledge) that allows a spiritual seeker to dispel the illusions created by the false identification with the body and the mind and experience our true nature.

ॐ असतोमा सद्गमय ।
तमसोमा ज्योतिर्गमय ।
मृत्योर्मामृतं गमय ।।
ॐ शान्ति शान्ति शान्तिः ।।

Lead Us From the Unreal To the Real,
Lead Us From Darkness To Light,
Lead Us From Death To Immortality,
Let There Be Peace Peace Peace.

– Brihadaranyaka Upanishad 1.3.28.

The simple practice of Surya Namaskar exercises the entire body, decreases anxiety, massages internal organs, increases spinal flexibility and only takes a few minutes to practice. During this short period of time the body is exercised in a very systematic and comprehensive manner. If you are not inclined to worship the Sun for its symbolic ideas, then do surya namaskar for the sake of maintaining and inducing good health!

“Regular practice of Asana & Pranayama is a must for any sadhaka on the path of yoga. Even at the age of 85, my Guru Vanamali Mataji practices Surya Namaskar, Yoga Asanas & Pranayama everyday without fail. The “Surya Namaskar Challenge” is a 12 day introductory course in which you will learn the sequence step by step, practice with correct breathing and invocation of mantras, and gradually build up to 12 full rounds by the final day. This course is available to all yoga Sadhakas on donation basis – I sincerely hope that you will complete this Challenge and bring Surya Namaskar into your life”

— Prabhat, Yoga Teacher & Founder, Hub of Yoga

ॐ आदित्याय विद्महे भास्कराय धीमहि तन्नो भानुः प्रचोदयात्

Om Adityaya Vidhmahe
Bhaskaraya Dheemahe
Thanno Bhanu Prachodayath

We ask the Surya as Aditya, Bhaskar and Bhanu (all three are names of Sun) to enlighten us and let our intellect become great.

What’s Included in the Course?

12 days of Daily Instructions: Clear, step-by-step guidance to ensure proper practice.

Short Impactful Classes: 30 minute sessions x 12. We aim to guide you to 12 rounds by Day 12. All available directly on YouTube

ALSO CHECK OUT PRANAYAMA & MEDITATION CHALLENGES

All our Challenges are designed to bring the Ashtanga Yoga given by the sage Patanjali Ji in Yoga Sutras. The Surya Namaskar Challenge gives a foundation in Asana, the Sacred Breath Challenge into Pranayama and Sacred Silence into Dhyana. If things go well and with the grace of my Guru we will keep bringing authentic teachings which can help you get established in all the limbs of Ashtanga Yoga.

योगेन चित्तस्य पदेन वाचां ।
मलं शरीरस्य च वैद्यकेन ॥
योऽपाकरोत्तमं प्रवरं मुनीनां ।
पतञ्जलिं प्राञ्जलिरानतोऽस्मि ॥

Yogena Cittasya Padena Vaacaam |
Malam Shariirasya Ca Vaidyakena ||
Yopaakarottamam Pravaram Muniinaam |
Patanjalim Praanjalir-Aanatosmi ||

Hari Aum Tat Sat

Currently we have 3 Introductory Courses.

Surya Namasakar Challenge – 12 Days of Surya Namaskar
Sacred Breath – 10 Days of Pranayama
Sacred Silence – 7 Days of Meditation

Together if you complete all these courses for a total of 29 Days – this will be a good start of your yogic journey.

Surya Namaskar Challenge – 12 Days of Sun Salutations

🌞 Traditional Surya Namaskar for Beginners

12 Days of Sun Salutations

Blessings & Introduction by Vanamali Mataji

Day 1 - Basics, Meaning & Practice

Day 2 - Alignment & Posture Breakdown

Day 3 - Warm-Up, Alignment & 3 Rounds

Day 4 - Surya Namaskar Mantras & Mountain Pose

Day 5 - Common Mistakes & Safe Transitions

Day 6 - Four Rounds & Building Endurance

Day 7 - Six Rounds & Safe Practice

Day 8 - Practice & Review for some Students

Day 9 - Practice, Feedback & Nine Rounds

Day 10 - Mantras, Awareness & Ten Rounds

Day 11 - Building Endurance & Deep Relaxation

Day 12 - Twelve Rounds & Final Challenge

What’s Included in the Course?

ALSO CHECK OUT PRANAYAMA & MEDITATION CHALLENGES