12 Surya Namaskar: A Complete Guide to Surya Namaskar Mantra, Asanas

12 Surya Namaskar Steps


One of the most revered and useful practices in yoga is Surya Namaskar, also known as Surya Namaskar. These series of activities not only pay homage to the Sun, but also offer many physical, mental, and spiritual rewards. In this detailed manual we will take a closer look at what Surya Namaskar is, including why it is important, the twelve names associated with its asanas, the associated mantras, and how to do it step by step.

Understanding Surya Namaskar:

Surya Namaskar is a series of twelve yoga asanas performed in a synchronized manner, typically practiced at sunrise to greet the sun and harness its energy. Each posture flows seamlessly into the next, creating a harmonious sequence that engages the entire body, mind, and spirit. Originating from ancient Vedic traditions, Surya Namaskar holds profound spiritual significance, symbolizing the cycle of life, the rhythm of nature, and the connection between the individual and the cosmos.

The Twelve Names of Surya Namaskar Asanas:

  • 1. Pranamasana (Prayer Pose)

  • 2. Hasta Uttanasana (Raised Arms Pose)

  • 3. Hastapadasana (Hand to Foot Pose)

  • 4. Ashwa Sanchalanasana (Equestrian Pose)

  • 5. Dandasana (Stick Pose)

  • 6. Ashtanga Namaskara (Salute with Eight Limbs Pose)

  • 7. Bhujangasana (Cobra Pose)

  • 8. Parvatasana (Mountain Pose)

  • 9. Ashwa Sanchalanasana (Equestrian Pose – Repeat)

  • 10. Hastapadasana (Hand to Foot Pose – Repeat)

  • 11. Hasta Uttanasana (Raised Arms Pose – Repeat)

  • 12. Tadasana (Mountain Pose)

Surya Namaskar Mantra:

Chanting the Surya Namaskar mantra adds a spiritual dimension to the practice, invoking the divine energy of the sun. The mantra is recited either silently or aloud while performing the sequence, infusing each movement with intention and reverence. The traditional mantra is:

  • “Om Mitraya Namaha
  • Om Ravaye Namaha
  • Om Suryaya Namaha
  • Om Bhanave Namaha
  • Om Khagaya Namaha
  • Om Pushne Namaha
  • Om Hiranyagarbhaya Namaha
  • Om Marichaye Namaha
  • Om Adityaya Namaha
  • Om Savitre Namaha
  • Om Arkaya Namaha
  • Om Bhaskaraya Namaha”

How to Do Surya Namaskar:

Now, let’s explore a step-by-step guide on how to perform Surya Namaskar:

  • 1. Begin by standing tall in Pranamasana (Prayer Pose). Bring your palms together at your heart center, grounding yourself and setting your intention for the practice.
  • 2. Inhale deeply as you raise your arms overhead, arching slightly backward into Hasta Uttanasana (Raised Arms Pose).
  • 3. Exhale as you fold forward from the hips into Hastapadasana (Hand to Foot Pose), bringing your hands to the floor beside your feet.
  • 4. Inhale and step your right leg back into Ashwa Sanchalanasana (Equestrian Pose), keeping your left knee bent and gaze forward.
  • 5. Hold your breath as you step your left leg back, coming into Dandasana (Stick Pose) or Plank Pose, aligning your body in a straight line from head to heels.
  • 6. Exhale as you lower your knees, chest, and chin to the floor, keeping your elbows close to your body in Ashtanga Namaskara (Salute with Eight Limbs Pose).
  • 7. Inhale and glide forward into Bhujangasana (Cobra Pose), lifting your chest and gazing upward while keeping your hips grounded.
  • 8. Exhale as you lift your hips and press back into Parvatasana (Mountain Pose), forming an inverted V-shape with your body.
  • 9. Inhale and step your right foot forward between your hands, returning to Ashwa Sanchalanasana (Equestrian Pose).
  • 10. Exhale and bring your left foot forward to meet your right foot in Hastapadasana (Hand to Foot Pose).
  • 11. Inhale deeply as you rise up, sweeping your arms overhead into Hasta Uttanasana (Raised Arms Pose).
  • 12. Exhale and return to Pranamasana (Prayer Pose), completing one full round of Surya Namaskar.

    These Are All Mantras:


Surya Namaskar isn’t just a regular workout, it’s a spiritual journe­y that aligns your body, mind, and spirit with the Sun’s energy. The­ practice involves describing, twelve­ poses, and focused attention. This initiate­s a transformation within you. Practicing Sun Salutation consistently benefits your he­alth and guides you towards self-discovery.

Some FAQ

Que: What are the benefits of all 12 steps of Surya Namaskar?

Ans: Surya Namaskar, also known as Sun Salutation, is a series of twelve yoga poses performed in a sequence. Each step of Surya Namaskar offers a multitude of benefits for physical, mental, and spiritual well-being.

  1. Pranamasana (Prayer Pose): This pose helps in centering oneself, calming the mind, and focusing on the breath.
  2. Hastauttanasana (Raised Arms Pose): Stretches the chest, lungs, and abdomen, improving breathing capacity and posture.
  3. Hasta Padasana (Hand to Foot Pose): Strengthens the muscles of the back, legs, and abdomen, enhancing flexibility and digestion.
  4. Ashwa Sanchalanasana (Equestrian Pose): Increases flexibility in the legs, hips, and shoulders while improving balance and concentration.
  5. Dandasana (Stick Pose): Strengthens the arms, wrists, and spine, tones the abdominal muscles, and improves posture.
  6. Ashtanga Namaskara (Salute with Eight Parts): Builds strength in the arms, chest, and core, and increases flexibility in the spine.
  7. Bhujangasana (Cobra Pose): Stretches the muscles of the shoulders, chest, abdomen, and spine, improving posture and relieving stress.
  8. Parvatasana (Mountain Pose): Stretches the spine, shoulders, and hamstrings, improves circulation, and calms the mind.
  9. Ashwa Sanchalanasana (Equestrian Pose): Similar to step 4, promoting balance, strength, and flexibility.
  10. Hasta Padasana (Hand to Foot Pose): Similar to step 3, enhancing flexibility and digestion.
  11. Hastauttanasana (Raised Arms Pose): Similar to step 2, improving posture, breathing, and flexibility.
  12. Tadasana (Mountain Pose): Aligns the body, improves posture, and fosters a sense of grounding and balance.

Regular practice of Surya Namaskar enhances physical strength, flexibility, and stamina. It improves mental clarity, reduces stress, and promotes overall well-being. Additionally, it stimulates the chakras and balances the energy flow within the body, fostering a deeper connection with oneself and the universe.

Que: Can we do Surya Namaskar daily?

Ans: Yes, Surya Namaskar can be done daily. Regular practice offers numerous health benefits, including improved flexibility, strength, and mental clarity. However, it’s essential to listen to your body and adjust intensity as needed. Consulting with a yoga instructor can help tailor a practice suitable for individual needs and goals.

Que: Which is first Surya Namaskar or pranayama?

Ans: Pranayama typically precedes Surya Namaskar in a yoga practice. Pranayama involves breath control exercises that prepare the body and mind for the physical postures in Sun Salutation. It helps to calm the mind, increase focus, and regulate breathing, creating a conducive environment for the subsequent practice of Surya Namaskar.



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