12 Steps of Surya Namaskar: The Ultimate Guide to Sun Salutation

Introduction:

What is Surya Namaskar?

Surya Namaskar, or Sun Salutation, is one of the most powerful and complete sequences in yoga. It’s a graceful flow of 12 yoga postures that express gratitude to the Sun, the source of life and energy. This dynamic sequence helps improve flexibility, boosts blood circulation, and strengthens your body while calming your mind.

👉 Importance of Surya Namaskar in Yoga:

In yoga, the Sun symbolizes energy, vitality, and inner light. Surya Namaskar connects your physical, mental, and spiritual well-being by syncing movement with breath. It’s often practiced early in the morning to absorb the first rays of the Sun and start the day with mindfulness and positivity.

History and Origin of Surya Namaskar:

Ancient Roots:📌

The practice of Sun Salutation dates back thousands of years. In ancient India, sages and yogis performed Surya Namaskar as a way to honor and connect with the Sun God, Surya Dev. References to Sun worship appear in the Rigveda, one of the oldest known scriptures.

👉 Connection to Sun Worship:

Surya Namaskar is not just physical exercise—it’s a moving meditation. Each posture is performed with awareness, devotion, and synchronized breathing. Traditionally, mantras were chanted during each pose to deepen spiritual connection and inner focus.

Benefits of Surya Namaskar:👇

✅Physical Benefits

✅Enhances flexibility and balance

✅Strengthens muscles, joints, and ligaments

✅Boosts metabolism and supports weight loss

✅Improves posture and spine alignment

✅Increases lung capacity and oxygen intake

✅Mental and Emotional Benefits

✅Reduces stress and anxiety

✅Improves focus and concentration

✅Promotes emotional stability

✅Enhances mindfulness

✅Spiritual Benefits

✅Balances the solar plexus (Manipura Chakra)

✅Awakens inner energy

✅Promotes gratitude and humility

The 12 Steps of Surya Namaskar: 👇

Step 1: Pranamasana (Prayer Pose):🙏

"ॐ मित्राय नमः।" 

Stand tall at the mat’s edge. Keep feet together, palms joined in front of your chest. Breathe normally. This pose represents gratitude and readiness.

Step 2: Hasta Uttanasana (Raised Arms Pose):🙏

"ॐ रवये नमः।"

Inhale and stretch your arms upward and slightly backward. Keep your biceps close to your ears. This opens the chest and improves digestion.

Step 3: Padahastasana (Hand to Foot Pose):🙏

"ॐ सूर्याय नमः।" 

Exhale and bend forward from the hips, touching the floor beside your feet. Keep knees straight. It increases spine flexibility and tones the abdomen.

Step 4: Ashwa Sanchalanasana (Equestrian Pose):🙏

"ॐ भानवे नमः।" 

Inhale and stretch your right leg back, left foot between your hands. Look upward. This pose strengthens the legs and opens the hips.

Step 5: Dandasana (Stick Pose):🙏

"ॐ खगाय नमः।" 

Exhale and take your left leg back, bringing your body into a straight plank-like position. Engage your core and hold.

Step 6: Ashtanga Namaskara (Salute with Eight Parts):🙏

"ॐ पूष्णे नमः।" 

Lower your knees, chest, and chin to the floor while keeping hips slightly raised. Breathe normally. This strengthens arms and chest.

Step 7: Bhujangasana (Cobra Pose):🙏

"ॐ हिरण्यगर्भाय नमः।" 

Inhale and slide forward, raising your chest upward. Keep your elbows close to your body. It improves spinal flexibility and opens the heart.

Step 8: Parvatasana (Mountain Pose):🙏

"ॐ मरीचये नमः।"  

Exhale and lift your hips, forming an inverted “V.” Keep heels on the floor and arms straight. It stretches the hamstrings and spine.

Step 9: Ashwa Sanchalanasana (Equestrian Pose – Left Leg):🙏

ॐ आदित्याय नमः।" 

Inhale and bring your left foot forward between the hands. Keep your right leg stretched behind and look up.

Step 10: Padahastasana (Hand to Foot Pose):🙏

"ॐ सवित्रे नमः।" 

Exhale and bring your right foot forward. Keep knees straight and try to touch your head to the knees.

Step 11: Hasta Uttanasana (Raised Arms Pose):🙏

"ॐ अर्काय नमः।" 

Inhale, stretch arms up and slightly back. Feel the stretch in your abdomen and spine.

Step 12: Pranamasana (Prayer Pose):🙏

"ॐ भास्कराय नमः।" 

Exhale and return to the prayer position, bringing palms together at your chest. Feel calmness and gratitude within.

Breathing Pattern During Surya Namaskar:

Breathing is the key! Inhale as you expand the body (like stretching back or opening the chest), and exhale as you contract (like bending forward). Syncing breath with movement helps enhance energy flow and focus.

Best Time and Place to Practice Surya Namaskar:

The ideal time is early morning, during sunrise, facing east. Choose a quiet, ventilated place, ideally on a yoga mat. Practicing in sunlight boosts vitamin D and improves mood.

How Many Rounds Should You Do Daily?

Beginners can start with 4–6 rounds, gradually increasing to 12 rounds (one for each mantra of Surya). Advanced practitioners may perform up to 24 or even 108 rounds during special yoga sessions.

Common Mistakes to Avoid:

❎Rushing through poses

❎Forgetting to breathe correctly

❎Incorrect alignment of spine and legs

❎Overstretching or locking joints

❎Be mindful and move gracefully, not forcefully.

Tips for Beginners:

⇒ Warm up before starting

⇒ Practice slowly and mindfully

⇒ Focus on breathing

⇒ Avoid doing it on a full stomach

⇒ Stay consistent—practice daily for visible results

Advanced Variations of Surya Namaskar:

Once you’re comfortable with the traditional sequence, explore advanced variations such as Surya Namaskar B, Power Surya Namaskar, or Moon Salutation (Chandra Namaskar) for balance and strength.

Precautions and Contraindications:

❌ Avoid or modify the practice if you have:

❌ Back or spinal injuries

❌ High blood pressure or heart issues

❌ Pregnancy (after the first trimester)

❌ Recent surgeries

❌ Always consult your doctor or yoga expert before beginning.

Conclusion:

Surya Namaskar is more than a set of exercises—it’s a journey toward balance, discipline, and harmony. With regular practice, it not only sculpts your body but also calms your mind and elevates your spirit. So, roll out your mat, greet the Sun, and feel your inner energy rise with every pose.

FAQs

Q. Can beginners do Surya Namaskar daily?

Yes, absolutely! Start with 4–6 rounds at your own pace and increase gradually.

Q. What is the best time to do Surya Namaskar?

Early morning, facing the rising sun, is considered ideal.

Q. Can Surya Namaskar help in weight loss?

Yes, it’s an excellent full-body workout that boosts metabolism and burns calories.

Q. Should I do Surya Namaskar on an empty stomach?

Yes, it’s best practiced on an empty stomach or after 3 hours of eating.

Q. Can I do Surya Namaskar during periods?

It’s advisable to rest or perform gentle yoga poses instead during menstruation.