Surya Namaskar (Sun Salutation)

As the first rays of the sun touch the earth, a sacred rhythm begins — a graceful flow of movement and breath known to yogis across centuries. Sun Salutation or Surya Namaskar is more than a physical exercise; it is a soulful dance of reverence, energy, and inner awakening. 

Practiced in harmony with the sunrise, it aligns body, mind, and spirit in a single meditative loop. The twelve steps of Surya Namaskar unfold like a mantra in motion, each pose honoring the vitality and warmth of the sun. 

This blog is your complete guide to this timeless yogic ritual — Surya Namaskar step by step.

What is Surya Namaskar?

Surya Namaskar in yoga is a dynamic sequence of twelve powerful poses performed in a graceful flow, synchronized with the breath. Rooted in ancient yogic tradition, it is a holistic practice that energizes the body, calms the mind, and awakens spiritual awareness. 

The meaning of Sun Salutation lies in its symbolic offering of gratitude to the sun, the ultimate source of life and energy. Each movement reflects a deep connection between inner strength and cosmic rhythm. 

Practicing Surya Namaskar (Sun Salutation) regularly enhances flexibility, balance, and overall well-being, making it one of the most revered and complete practices in yoga.

Significance of Surya Namaskar (Sun Salutation)

Surya Namaskar holds deep spiritual, physical, and symbolic significance in the yogic tradition. 

1. Spiritual Significance: Surya Namaskar is a sacred act of bowing to the inner and outer sun. It awakens the prana (life force), balances the chakras, and cultivates mindfulness. The flowing sequence becomes a meditative journey, aligning the body, breath, and consciousness.

2. Symbolic Significance: The sun symbolizes vitality, growth, and illumination. Each of the twelve steps represents a different aspect of this energy — strength, humility, surrender, and renewal. Practicing it is like syncing your rhythm with the cosmic order.

3. Yogic Significance: Surya Namaskar in yoga is a complete practice in itself — combining asanas (poses), pranayama (breath control), and sometimes even mantra chanting. It serves as a warm-up, a workout, and a spiritual sadhana all at once.

4. Daily Life Significance: Done at sunrise, it sets the tone for the day — increasing alertness, clarity, and positivity. It helps cultivate discipline, balance, and a deep sense of connection with nature.

Surya Namaskar Yoga Poses (Asana Names)

The table below presents the names of all Surya Namaskar yoga asanas or postures:

Step	Sanskrit Name	English Name	Breathing
1	Pranamasana	Prayer Pose	Inhale
2	Hastauttanasana	Raised Arms Pose	Inhale
3	Hasta Padasana	Hand to Foot Pose	Exhale
4	Ashwa Sanchalanasana	Equestrian Pose	Inhale
5	Dandasana	Stick Pose / Plank	Exhale
6	Ashtanga Namaskara	Eight Limbed Salutation	Hold breath
7	Bhujangasana	Cobra Pose	Inhale
8	Adho Mukha Svanasana	Downward Facing Dog	Exhale
9	Ashwa Sanchalanasana	Equestrian Pose	Inhale
10	Hasta Padasana	Hand to Foot Pose	Exhale
11	Hastauttanasana	Raised Arms Pose	Inhale
12	Pranamasana	Prayer Pose	Exhale

12 Surya Namaskar Steps (With Pictures & Explanation)

The following are the 12 steps of Surya Namaskar with images and explanations:

1. Pranamasana (Prayer Pose)

Pranamasana is the first of the 12 Surya Namaskar steps, symbolizing gratitude and calmness. As one of the foundational Surya Namaskar yoga poses, it helps you center yourself before starting the flow. This step encourages inner awareness, mental focus, and prepares the body by aligning breath and posture.

How to Perform:

Stand upright on your yoga mat, feet together. Join your palms in front of your chest in the Namaste position. Keep your back straight and shoulders relaxed.

Breathing:

Breathe normally and deeply.

Benefits:

• Brings balance and grounding
• Helps focus the mind
• Promotes inner calm and readiness

2. Hastauttanasana (Raised Arms Pose)

The second of the 12 postures of Surya Namaskar, Hastauttanasana stretches the upper body and opens the heart. It enhances lung capacity and builds strength in the shoulders. It also engages the core, making it a powerful opening stretch in the Surya Namaskar workout.

How to Perform:

Raise your arms up and back while keeping the biceps close to the ears. Stretch the whole body upward and gently arch the back.

Breathing:

Inhale deeply as you stretch upward.

Benefits:

• Stretches chest and abdomen
• Improves digestion
• Enhances lung function and posture

3. Hasta Padasana (Hand to Foot Pose)

This is the third pose in the 12 Surya Namaskar steps and involves a deep forward bend. It increases blood flow to the brain, improving clarity and focus. Considered one of the essential asanas of Surya Namaskar, it energizes the nervous system while promoting spine flexibility and hamstring strength.

How to Perform:

Bend forward from the hips, keeping the spine long. Place your hands beside the feet, trying to touch the floor. Keep knees straight if possible.

Breathing:

Exhale fully as you fold forward.

Benefits:

• Stretches spine and legs
• Enhances concentration
• Promotes relaxation and detoxification

4. Ashwa Sanchalanasana (Equestrian Pose)

This fourth step in the Surya Namaskar yoga poses series enhances flexibility in the hips and legs while strengthening the back and arms. A part of the dynamic Surya Namaskar workout, it boosts endurance and improves coordination. Practicing this regularly opens the heart chakra and supports digestive health.

How to Perform:

Stretch the right leg back, placing the knee on the floor. Keep the left knee bent with the foot between the palms. Look upward gently.

Breathing:

Inhale as you stretch and open the chest.

Benefits:

• Strengthens legs and back
• Opens chest and shoulders
• Improves balance and energy flow

5. Dandasana (Stick or Plank Pose)

The fifth of the 12 postures of Surya Namaskar, Dandasana builds core strength and improves full-body alignment. As one of the stabilizing Surya Namaskar yoga poses, it activates the arms, wrists, and spine while preparing the body for deeper engagement in the sequence.

How to Perform:

Bring the left leg back to form a straight line from head to heels. Arms should be perpendicular to the floor, shoulders aligned over wrists.

Breathing:

Exhale slowly and hold the position.

Benefits:

• Tones abdominal muscles
• Strengthens arms and spine
• Improves body posture and stamina

6. Ashtanga Namaskara (Eight-Limbed Salutation)

Known as the prostration pose, Ashtanga Namaskara is the sixth step in the 12 Surya Namaskar steps. Eight body parts touch the ground, symbolizing humility and surrender. This powerful transition pose enhances muscular control and is essential in Surya Namaskar step by step practice.

How to Perform:

Lower your knees, chest, and chin to the floor, while keeping hips slightly elevated. Touch the ground with toes, knees, chest, hands, and chin.

Breathing:

Hold the breath (retention).

Benefits:

• Tones chest and arm muscles
• Builds discipline and awareness
• Prepares body for backbends

7. Bhujangasana (Cobra Pose)

Bhujangasana is the seventh pose in the 12 Surya Namaskar steps and is known for its powerful spine-strengthening effects. This graceful backbend is one of the most vital asanas of Surya Namaskar, offering relief from fatigue and boosting energy levels during the flow.

How to Perform:

Slide forward and lift the chest off the floor. Keep elbows bent and close to the body. Shoulders relaxed, gaze forward or slightly upward.

Breathing:

Inhale deeply as you rise.

Benefits:

• Strengthens spine and shoulders
• Stimulates abdominal organs
• Relieves stress and fatigue

8. Adho Mukha Svanasana (Downward-Facing Dog)

As the eighth of the 12 postures of Surya Namaskar, this inversion strengthens and stretches the entire body. It balances the Surya Namaskar workout by improving circulation and enhancing brain function. This pose also rejuvenates the nervous system and provides a full-body stretch.

How to Perform:

Lift hips up and back, forming an inverted V. Keep heels pressed toward the floor, head between the arms, spine elongated.

Breathing:

Exhale completely while holding the pose.

Benefits:

• Increases blood flow to the brain
• Tones arms, legs, and back
• Relieves tension and anxiety

9. Ashwa Sanchalanasana (Equestrian Pose – Left Leg)

This pose mirrors Step 4 but on the opposite side, offering symmetrical flexibility. It continues the dynamic pattern of the Surya Namaskar step by step sequence and helps improve body alignment. Practicing this as part of your Surya Namaskar yoga poses enhances endurance and muscle control.

How to Perform:

Bring the right foot forward between the hands, left knee on the floor. Keep spine straight and gaze upward.

Breathing:

Inhale slowly and deeply.

Benefits:

• Enhances flexibility in hips
• Strengthens lower limbs
• Aligns posture and breath

10. Hasta Padasana (Hand to Foot Pose)

Revisiting this forward bend marks a return to introspection in the 12 Surya Namaskar steps. It stretches and strengthens the back and legs while promoting balance and calmness. It’s a vital transition in the flow of Surya Namaskar yoga poses.

How to Perform:

Bring the left foot forward to meet the right. Bend from the waist and try to touch the toes. Keep knees straight if possible.

Breathing:

Exhale deeply as you fold.

Benefits:

• Increases flexibility
• Boosts blood flow to the brain
• Helps in reducing belly fat

11. Hastauttanasana (Raised Arms Pose)

This is the penultimate step in the 12 Surya Namaskar steps, restoring the upward stretch and energy flow. As one of the energizing asanas of Surya Namaskar, it helps improve posture and invigorates the mind after the deep forward bend.

How to Perform:

Roll up from the last pose. Raise arms overhead, arch back slightly, and stretch the full body.

Breathing:

Inhale while lifting and stretching.

Benefits:

• Expands chest and lungs
• Stimulates digestive system
• Improves posture and body alignment

12. Pranamasana (Prayer Pose)

Closing the 12 Surya Namaskar steps, Pranamasana brings the mind and body to stillness. It marks the completion of a full Surya Namaskar workout cycle, grounding your energy and allowing for reflection and gratitude. This pose is simple but powerful in sealing the practice.

How to Perform:

Bring your hands back in Namaste position at the heart center. Stand tall and centered.

Breathing:

Exhale slowly and relax.

Benefits:

• Encourages mindfulness and gratitude
• Completes the Surya Namaskar loop
• Calms the nervous system

Types of Surya Namaskar

While the 12 Surya Namaskar steps are generally fixed in the classical sequence, several schools of yoga have developed their own styles to align with their philosophies and practices. Each type of Surya Namaskar offers unique benefits and intensity levels, making it suitable for different age groups, fitness levels, and spiritual goals.

Hatha Surya Namaskar (Traditional)

This is the most commonly practiced and widely taught version across India. It follows the classic 12 postures of Surya Namaskar in a slow, mindful manner, focusing on body alignment and breath.

Best For: Those seeking holistic wellness, stress relief, and improved flexibility.

Ashtanga Surya Namaskar A & B

Ashtanga Yoga, popularized by K. Pattabhi Jois, incorporates two versions: Surya Namaskar A and Surya Namaskar B. These are more vigorous and form the foundation of a complete Ashtanga Vinyasa Yoga practice.

Surya Namaskar A:

• 9 vinyasas (breath-synchronized movements)
• Focus on strength and stamina

Surya Namaskar B:

• 17 vinyasas
• Includes additional poses like Utkatasana (Chair Pose) and Virabhadrasana (Warrior I)

Best For: Intermediate to advanced practitioners aiming for a full-body Surya Namaskar workout and stamina building.

3. Iyengar Surya Namaskar

This type emphasizes precise alignment and use of props like blocks, belts, or bolsters. The postures are held for longer durations to build endurance and deepen awareness.

Key Features:

• Therapeutic and correctional
• Helps prevent injury
• Improves posture and muscle memory

Best For: People recovering from injury or needing structural alignment and support.

4. Power Yoga Surya Namaskar

A modern, fitness-based adaptation of Surya Namaskar yoga poses. It uses the classical sequence but is performed at a fast pace to increase heart rate and burn calories.

Key Features:

• Combines cardio, strength, and flexibility
• High-intensity Surya Namaskar workout
• Often set to music in modern studios

Best For: Weight loss, muscle toning, and energy boost.

5. Sivananda Surya Namaskar

Part of the Sivananda Yoga sequence, it consists of 12 poses similar to the Hatha version but integrates spiritual awareness through mantras and relaxation.

Key Features:

• Combines physical movement with meditation
• Includes chanting and affirmations
• Each pose is a devotional act

Best For: Spiritual seekers or those who want to blend yoga with prayer and calmness.

Physical Benefits of Surya Namaskar

• Improves Flexibility– Enhances flexibility of spine, hamstrings, shoulders, and hips.

• Tones Muscles and Strengthens Joints– Engages arms, legs, abs, and back muscles in every round.

• Boosts Cardiovascular Health– When done at a faster pace, it acts as a low-impact cardio workout.

• Enhances Lung Capacity– Breath-synchronized movements improve oxygen intake and respiratory function.

• Aids Weight Loss– Increases metabolism and burns calories, especially with multiple rounds.

• Strengthens Core Muscles– Many Surya Namaskar yoga poses target the abdominal region and obliques.

• Improves Posture and Alignment– Strengthens spine and back muscles, correcting posture.

• Stimulates the Digestive System– Forward bends and stretches massage abdominal organs for better digestion.

• Increases Blood Circulation– Promotes healthy skin and energy flow throughout the body.

• Improves Balance and Coordination– Combines movement and breath to enhance neuromuscular coordination.

• Enhances Joint Health– Mobilizes the knees, wrists, shoulders, and hips, keeping them strong and supple.

• Builds Endurance and Stamina– Consistent practice increases overall strength and stamina.

• Supports Hormonal Balance– Activates endocrine glands like the thyroid and adrenal glands.

• Promotes Detoxification– Sweating and circulation help flush out toxins from the body.

Mental Benefits of Surya Namaskar

• Reduces Stress and Anxiety– The rhythmic flow and deep breathing calm the nervous system.

• Boosts Mental Clarity and Focus– Synchronization of breath and movement improves concentration and awareness.

• Enhances Emotional Stability– Creates inner balance and helps release pent-up emotions.

• Improves Mood and Positivity– Activates endorphins and promotes a sense of well-being.

• Promotes Mindfulness– Each step in the Surya Namaskar yoga poses encourages being present in the moment.

• Increases Mental Energy– Morning practice revitalizes the mind and sharpens alertness for the day.

• Builds Discipline and Patience– Regular practice cultivates mental strength and consistency.

• Supports Better Sleep– Calms overthinking and nervous tension, leading to restful sleep.

• Boosts Confidence and Self-Esteem– A sense of achievement from mastering the Surya Namaskar workout uplifts the spirit.

• Encourages Inner Peace– The meditative quality of the flow brings peace and spiritual connection.

Spiritual Benefits of Surya Namaskar

• Awakens Inner Energy (Prana Shakti)– Stimulates the flow of life force through breath and movement.

• Balances the Chakras– The Surya Namaskar yoga poses activate and align the seven energy centers in the body.

• Cultivates Gratitude– Each round is a reverent offering to the sun, fostering humility and thankfulness.

• Connects Body, Mind, and Spirit– Integrates physical movement, breath control, and inner awareness into a unified practice.

• Enhances Self-Awareness– Regular practice deepens the connection to one’s thoughts, emotions, and inner purpose.

• Promotes Mindfulness and Presence– Encourages living in the moment and experiencing the sacredness of each breath.

• Encourages Devotional Practice (Bhakti)– When practiced with mantras, it becomes an act of spiritual devotion and surrender.

• Supports Spiritual Growth and Discipline– Builds daily rituals and discipline, essential for any spiritual path.

• Purifies the Subtle Body (Nadis)– Clears energy blockages and harmonizes internal vibrations.

• Invokes the Divine Sun Energy (Surya Deva)– Aligns you with the cosmic energy of the sun — symbol of light, knowledge, and transformation.

Best Time to do Surya Namaskar (Sun Salutation)

Morning (Sunrise) is the most recommended time to practice Sun Salutation, when the environment is peaceful, the air is pure, and your body and mind are fresh. Practicing at this time helps you absorb the sun’s energy and set a positive tone for the day.

The second-best time for Surya Namaskar is evening (Sunset) if mornings are not possible. It helps release fatigue and stress accumulated during the day.

Tip: Always practice on an empty stomach or after at least 3 hours of eating.

Duration for Surya Namaskar Practice

• Beginners: Start with 4 to 6 rounds (1 round = both right and left leg) which takes about 5 to 10 minutes.

• Intermediate: Increase to 12 rounds, lasting around 15 to 20 minutes.

• Advanced: Practicing 24 to 36 rounds daily becomes a full-body Surya Namaskar workout, taking 30 to 45 minutes.

Note: Listen to your body. It’s better to perform fewer rounds mindfully than to rush through many.

Who Should Do Surya Namaskar

Students and Working Professionals– Enhances focus, energy, and mental clarity to improve performance in studies or work.

Fitness Enthusiasts– Provides a complete Surya Namaskar workout to build strength, stamina, and flexibility.

Weight Loss Seekers– Practicing multiple rounds of 12 Surya Namaskar steps daily helps boost metabolism and burn calories.

People with a Sedentary Lifestyle– Helps counteract stiffness, poor posture, and low energy caused by prolonged sitting.

Those Seeking Stress Relief– The rhythmic flow of Surya Namaskar yoga poses reduces anxiety, promotes calmness, and improves sleep.

Spiritual Seekers– When practiced mindfully with breath and mantras, it becomes a meditative, spiritual ritual.

Beginners in Yoga– Easy to learn, can be gradually intensified, and improves body awareness.

Who Should Avoid or Modify Surya Namaskar

• Pregnant Women– Especially after the first trimester, unless under expert prenatal yoga guidance.

• People with High Blood Pressure or Heart Conditions– Consult a doctor and practice only under expert supervision with modifications.

• Those with Recent Surgeries or Injuries– Avoid if recovering from surgeries (especially spine, shoulders, knees, or abdomen).

• Individuals with Severe Back or Joint Issues– Some asanas of Surya Namaskar may aggravate pain. A modified sequence or chair yoga is recommended.

• Women During Menstruation– It’s a personal choice. Some avoid intense yoga during heavy flow days; gentle poses or rest may be better.

• People with Vertigo, Hernia, or Glaucoma – Inversions and forward bends may worsen symptoms — avoid unless advised otherwise by a yoga therapist.

Surya Namaskar for Weight Loss

How Surya Namaskar Helps in Losing Weight

– One round of the 12 Surya Namaskar steps can burn approximately 13 to 14 calories, depending on your speed, age, and body type.

– The sequence stimulates the endocrine system (especially the thyroid gland), helping you burn fat faster even at rest.

– The Surya Namaskar yoga poses engage the abdomen, thighs, arms, and back, promoting lean muscle and a toned body.

– Twisting and stretching motions stimulate digestive organs, reducing bloating and aiding fat loss.

– High cortisol leads to belly fat; regular practice reduces stress and supports emotional eating control.

How Many Rounds for Weight Loss?

Fitness Level	Suggested Rounds	Duration
Beginners	6–8 rounds	10–15 minutes
Intermediate	12–24 rounds	20–30 minutes
Advanced/Active	36+ rounds	40–60 minutes

12 Surya Namaskar Mantras With Meaning

Each pose in Surya Namaskar can be accompanied by a Sanskrit mantra — known as the Surya Namaskar mantras — that pays homage to different qualities of the sun. Chanting these mantras while practicing each of the 12 Surya Namaskar yoga poses adds a sacred, meditative layer to your routine and aligns your inner energy with cosmic vibrations.

These mantras are salutations to the sun, each beginning with “Om” and ending with “Namah”, invoking 12 different names of Surya (the Sun God).

Step	Mantra	Meaning
1	Om Mitrāya Namah	Salutations to the friend of all.
2	Om Ravaye Namah	Salutations to the shining one.
3	Om Sūryāya Namah	Salutations to the one who induces activity.
4	Om Bhānave Namah	Salutations to the one who illuminates.
5	Om Khagāya Namah	Salutations to the one who moves in the sky.
6	Om Pūṣṇe Namah	Salutations to the giver of strength and nourishment.
7	Om Hiraṇyagarbhāya Namah	Salutations to the golden cosmic self.
8	Om Marīcaye Namah	Salutations to the lord of dawn and rays of light.
9	Om Ādityāya Namah	Salutations to the son of Aditi (cosmic mother).
10	Om Savitre Namah	Salutations to the stimulator and life-giver.
11	Om Arkāya Namah	Salutations to the one worthy of praise and glory.
12	Om Bhāskarāya Namah	Salutations to the radiant and wise one.

FAQs About Surya Namaskar