Steps to Surya Namaskar
Steps to Surya Namaskar

Steps to Surya Namaskar


A sequence of 12 powerful yoga poses is called Surya Namaskar or sun salutation.

Apart from that a wonderful cardiovascular exercise, Surya Namaskar is also famous for consist of an extremely positive effect on both, the body and the mind. In addition to good health, Surya Namaskar also gives a chance to explore gratitude to the sun for supporting life on this earth. Surya Namaskar charges the body by a fast yogic exercise by integrating the physical cycle of the human body with that of the sun.

How to performed Surya Namaskar

By practising 12 poses of Surya Namaskar, Sun salutation is performed while facing the sunrise. And also Sun salutation mantras may incorporate the Surya Namaskar with the physical power, the chants chime in the body, mind and, breath ultimately leading to the actual harmony.

Surya Namaskar is best when it did in the early morning on an empty stomach. Every round of Surya Namaskar consists of two sets and each set consists of 12 yoga postures. You may see several categories on how to practice sun salutation. But it is both to stick to one specific version and follow it regularly for the best results.

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Benefits of Surya Namaskar

  • Supports to manage Cardiovascular health.
  • Energizing the nervous system.
  • Supports in stretching, flexing, and toning the muscles.
  • An extremely wonderful exercise for weight loss management.
  • Stronger immune system.
  • Develop cognitive functions.
  • Enhance overall health, build up the body, and relaxes the mind.

The steps of Surya Namaskar

Surya Namaskar is processed in the following twelve steps:

Steps of Surya Namaskar 1.PRANAMASANA (Prayer pose)

Mantra: Om Mitraaya Namaha

It is the first out of 12 poses of Surya

Namaskar. Stand on the edge of your yoga mat, holding your feet together to equalize your weight equally on the two feet.

Enlarge your chest and relax your shoulders. Inhale when lifting both the arms up and exhale while conducting your palm together right in front of your chest in the prayer position. This is the first Namaskar you provide to the sun.

  • HASTAUTTASANA (Raised Arms Pose) Mantra: Om Ravaye Namaha

It is the second out of 12 poses of Surya Namaskar. From being in the last position, breath in while gently took up your arms in the backward position. Be sure your biceps are near to the ears. The only tough work you want to do here is stretching the whole body, to loosen up the solid knots maintain the body perfectly flexible. When stretching, be sure you are rise with your fingers rather than bending backwards. You may also pump your pelvis forward to deepen your stretch.

  • PADAHASTASA (Standing Forward Bend) Mantra: Om Suryaye Namaha

Exhale, turn forward from the waist when keeping the spine erect. When bending forward, lay both the hands down to the floor keeping them next to the feet. For the beginners: You can bend your knees to keep palms on the floor then smoothly effort to straighten them until you reach perfection.

  • ASHWASANCHALASANA   (Equestrian Pose)

Mantra: Om Bhanaave Namaha

While managing the previous pose, lightly breathe in and stretch out your right leg back as far as possible. Keep the right knee on the mat and raise your face to look up. Be sure that your left leg is solidly placed in the same position as it was before.

Steps of surya namaskar in yoga

  • DANDASANA (Stick Pose)

Mantra: Om Khagaya Namaha

keeping the previous position in place, now extend your left leg backwards, keeping your hands in the position of a square to the floor. This will offer your whole body in a line.

  • ASHTANGA NAMASKAR (Salute with Eight Points or Parts)

Manta: Om Pooshne Namaha

Resting in the previous asana, blow out and slowly provide your knees down so they touch the floor. Then take your hips back and slide forward remaining your chest and chin on the floor.

  • BHUJANGASANA (Cobra Pose)

Mantra: Om Hiranya Garbhaya Namaha

Now glide forward and come into the cobra pose by elevating your chest when you blow out. Hold the elbows flexible and shoulders away from ears. This pose offers a forward extension to the body.


Facing Dog Pose)

Mantra: Om Mareechaye Namaha

To proceed this step of Surya Namaskar, blow out and took up the hips upward offering the body in the pose of inverted ‘V’.

  • ASHWA SANCHALASANA (Equestrian pose)

Mantra: Om Adityaaya Namaha

To do Ashwasanchalana pose, inhale when stepping out your right foot forward and placing it firmly between the two hands and right calf perpendicular to the floor. Keep the left knee on the floor. Uplift your face and look up when pressing the hips down.

  1. PADAHASTASANA (Standing Forward Pose)

Mantra: Om Savitre Namaha

To process Ashwasanchalana pose, inhale when stepping out your right foot forward and keeping it rightly between the two hands and right calf perpendicular to the floor. Hold the left knee on the floor. Upraise your face and look up when pressing the hips down.

  1. HASTAUTTASANA (Raised Arm Pose)

Mantra: Om Arkaaya Namaha

Shifting to the eleventh pose of Surya Namaskar postures, here you consist to inhale while rolling up the spine. Mildly raise your both the hands up and backwards being sure that your biceps are placed right next to the ears. Push your hips outward to finish the pose efficiently.

  1. TADASANA (Mountain Pose) Mantra: Om Bhaskaharaya Namaha

This is the final step of the twelve poses of Surya Namaskar. Blown out straighten your body, provide both the arms gently downwards. Relax and face the serene sensation of your body.

This finishes a round of twelve postures of Sun Salutation or the 12 steps of Surya Namaskar. You want to finish the twelve steps of Surya Namaskar splitting it into two parts to gain the extreme benefits of this entire package of 12 steps, once you need to process the round by starting with your right leg then in the second round you may begin the asana of Surya Namaskar with your left.

Steps of Surya namaskar and its benefits

When it comes to Surya Namaskar Mantras, you may say the mantra incorporate with each step comprising the twelve steps of Surya Namaskar, pronouncing them correctly. Chanting mantra can make sense to the physical benefits of Surya Namaskar, saying Surya Namaskar mantras can provide immense peace and harmony in body, soul, and mind. The breath control while mantra chanting equalizes the overall body giving a bliss of spirituality to the soul.