12 Steps Poses of Surya Namaskar


Sun is the ultimate source of life. Without it, existence is not possible. Pay homage to the source of life ‘Sun’ with Sun Salutation and keep the being healthy. Explore the blog to know the 12 steps of Surya Namaskar.

- Surya Namaskara Mantra

Sun is by far the most essential source of energy for all forms of life on the Earth. In India, the Sun or Surya is considered a deity and also an important part of yoga. Yoga is an age-old practice of the mind, body, and soul, originated on the pious land of India thousands of years ago. Yogis perform Surya Namaskar, a practice that combines 12 steps of asana sequences.

Surya Namaskar or Sun Salutation means bowing down to the Sun. It is an ancient method of paying homage to the ultimate source of life. The practice holds utmost importance in yoga not only to show respect and gratitude to the Sun, but also because it awakens the body-spirit and brings stability to the mind.

Yoga and Surya Namaskar

According to Yoga, our body has its own Sun that lays in the naval and the Sun Salutations help awaken this Sun. It warms the body and cultivates inner fire. The practice of the 12 poses of Suryanamaskar sequence is equal to a complete body workout.

Practice the 12 steps of Surya Namaskar

The practice bestows us several benefits of good health, positive thoughts, and balances the chakras. The powerful practice of the 12 steps of Suryanamaskar enhances the overall well-being.

Step 1- Pranamasana (Prayer Pose)

This is the beginning asana of the Surya Namaskar steps. Begin with standing straight with feet together and hands beside the body. Take a deep breath, relax your shoulders, and expand the chest. At the same time, bring your hands in front of the chest. Exhale and join them in Namaste pose.

Step 2- Hasta Uttanasana (Raised-Arm Pose)

Retain the step 1. Inhale and lift your arms upward overhead and slightly backward. Your biceps should close your ears and the fingers should be wide open.

Step 3- Hastapadasana (Standing Forward Bend)

Exhale, fold your torso forward from the waist and touch the ground keeping the spine straight.

Step 4- Ashwa Sanchalanasana (Equestrian Pose)

Inhale and stretch the left leg backward and fold the right knee. Bring it close to the right side of the chest keeping the right foot and palms flat on the floor. Fix your gaze forward and slightly bend your neck.

Step 5- Dandasana (Stick Pose)

Exhale and also stretch the right leg behind to bring your body in a straight line. Your arms should be straight, hands aligned to the shoulders, and the body should be parallel to the floor.

Step 6- Ashtanga Namaskar (Salute with Eight Parts)

Relax the body, and slowly and gently bring the knees onto the floor and exhale. Your abdomen and hips should be raised up high, while your chin, hands, chest, feet should be resting on the floor.

Step 7- Bhujangasana (Cobra Pose)

Bring down the hips and abdomen and tuck the elbow beside the body. Press the palms against the floor and then lift your chest and head off the floor. Give an arch to your back, neck, and slightly move your head backward, and set gaze upward.

Step 8- Adho Mukha Svanasana (Downward-Facing-Dog Pose)

Shift from step 7 to 8 by raising your hips upwards and keeping the feet on the ground. This makes an inverted ‘V’ shape from the body. Make sure that the spine and legs are straight.

Step 9- Ashwa Sanchalanasana (Equestrian Pose)

Now go back to the equestrian pose and repeat step 4, but on the opposite side. Inhale and this time, bring the left foot forward and right backward.

Step 10- Hastapadasana (Standing Forward Bend)

Now gently bring both the feet together keeping the hands intact. Lift the body upward so that you can repeat step 3.

Step 11- Hasta Uttanasana (Raised-Arm Pose)


Take a deep breath and stretch your arms upward over the head. Give a slight arch to the back. Lengthen the body upwards and keep the biceps close to the ears.

Step 12- Tadasana (Mountain Pose)

The final step of Sun Salutation. Breathe out and bring your arms down and stand straight and relaxed. You feel serenity, positivity, and energy in your body and mind.

Perform Surya Namaskar poses to connect the body, mind, and soul and to enhance your way of living. Restore harmony!