Surya Namaskar — Complete 12-Step Sun Salutation Guide with Mantras

Surya Namaskar, the Sun Salutation, is perhaps the most well-known yoga sequence in the world and one of the most complete exercises in any fitness tradition. Originating in Hindu worship of Surya (the Sun God), this flowing sequence of 12 postures combines physical movement, breath control, and mantra recitation into a single integrated practice. Traditionally performed at sunrise facing the east, Surya Namaskar was practiced by ancient yogis who recognized the sun as the source of all life energy (prana). Today, it remains a cornerstone of daily yoga practice, offering benefits that range from physical fitness to spiritual upliftment.

The 12 Steps of Surya Namaskar

Each round of Surya Namaskar consists of 12 poses performed in sequence, alternating between forward bends and backbends. Step 1: Pranamasana (Prayer Pose) — stand tall with palms together at heart. Step 2: Hasta Uttanasana (Raised Arms) — arch back with arms overhead. Step 3: Hasta Padasana (Hand to Foot) — fold forward touching the ground. Step 4: Ashwa Sanchalanasana (Equestrian) — lunge with right leg back. Step 5: Dandasana (Plank) — hold a straight plank. Step 6: Ashtanga Namaskar (Eight-Limbed) — lower knees, chest, and chin to floor. Step 7: Bhujangasana (Cobra) — lift chest into a gentle backbend. Step 8: Adho Mukha Svanasana (Downward Dog) — push hips up into inverted V. Steps 9-12 reverse the sequence back to standing.

Step 1: Pranamasana — palms together, grounding

Step 2: Hasta Uttanasana — arms up, gentle backbend

Step 3: Hasta Padasana — forward fold

Step 4: Ashwa Sanchalanasana — lunge, right leg back

Step 5: Dandasana — plank hold

Step 6: Ashtanga Namaskar — eight-point bow

Step 7: Bhujangasana — cobra pose

Step 8: Adho Mukha Svanasana — downward dog

Steps 9-12: reverse sequence to prayer pose

Breathing Pattern and Mantras

Proper breathing is essential to Surya Namaskar. The general rule is: inhale during backbends and extensions (when the chest opens), exhale during forward bends and compressions. Each pose is also associated with one of 12 Surya mantras honoring different aspects of the Sun God. The mantras include Om Mitraya Namaha (Friend of All), Om Ravaye Namaha (Shining One), Om Suryaya Namaha (Supreme Light), Om Bhanave Namaha (Brilliant One), Om Khagaya Namaha (Mover in the Sky), and Om Pushne Namaha (Giver of Strength), among others. Chanting these mantras adds a devotional dimension to the physical practice.

Inhale during chest-opening backbends

Exhale during forward folds and compressions

Om Mitraya Namaha — Salutation to the Friend of All

Om Ravaye Namaha — Salutation to the Shining One

Om Suryaya Namaha — Salutation to the Supreme Light

Om Bhanave Namaha — Salutation to the Brilliant One

Health Benefits of Surya Namaskar

Regular practice of Surya Namaskar delivers comprehensive health benefits. Physically, it strengthens all major muscle groups, improves flexibility in the spine and hamstrings, and enhances cardiovascular fitness. Each round burns approximately 13-14 calories, making it an efficient workout. The alternating forward and backward bends massage internal organs, improving digestion and hormonal balance. The synchronized breathing increases lung capacity and oxygenates the blood. Mentally, the flowing rhythm creates a moving meditation that reduces stress, anxiety, and mental fatigue. Regular practitioners report improved sleep, better concentration, and a more positive mood.

Burns approximately 13-14 calories per round

Strengthens arms, legs, back, and core muscles

Improves spinal flexibility and posture

Enhances cardiovascular health and lung capacity

Reduces stress and improves mental clarity

Stimulates digestion and hormonal balance

Beginner Tips and Modifications

Beginners should start slowly and prioritize proper form over speed or number of rounds. Begin with 2-4 rounds and gradually build to 12 or more. If a full forward fold is difficult, bend the knees slightly. In the equestrian pose, lower the back knee to the floor for support. Replace the plank-to-eight-limbed lowering with a simple knees-chest-chin movement. In cobra, keep the elbows bent and lift only as high as comfortable. Practice on an empty stomach, ideally in the morning. Warm up the joints with gentle rotations before beginning. Most importantly, move at your own pace and listen to your body.

Start with 2-4 rounds, build up to 12 gradually

Bend knees in forward fold if hamstrings are tight

Lower back knee in lunge poses for stability

Keep elbows bent in cobra — avoid straining the lower back

Practice on empty stomach, preferably in the morning