Surya Namaskar, the salutation to the sun, is the sequence most people in India learn first, often at school. It links twelve positions into one flowing movement, each one matched to an inhalation or an exhalation. Done slowly it is a complete warm-up for the spine, hips and shoulders; done with the mantras and full attention it becomes a moving meditation. This guide gives the twelve steps as we teach them, with the breath for each.
Before you start
Practise on an empty stomach, ideally early in the morning facing the rising sun, on a mat or folded blanket. Move with the breath rather than ahead of it: if you run out of breath, you are going too fast. One full round has two halves. In the first half the right leg steps back first; in the second half the left leg leads. Together they make one round.
The 12 steps of Surya Namaskar
1. Pranamasana (prayer pose): exhale
Stand with the feet together, weight even, palms together in front of the chest. Relax the shoulders and settle the breath.
2. Hasta Uttanasana (raised arms pose): inhale
Stretch the arms up and slightly back, lengthening the whole front of the body. Keep the arms beside the ears and lift from the chest rather than bending at the lower back.
3. Padahastasana (hand to foot pose): exhale
Fold forward from the hips and bring the hands beside the feet. Bend the knees as much as you need to; the aim is a long spine, not straight legs.
4. Ashwa Sanchalanasana (equestrian pose): inhale
Step the right leg far back and lower the knee to the floor. The left knee stays above the left ankle. Lift the chest and look forward or slightly up.
5. Dandasana (plank pose): hold the breath or exhale
Step the left leg back to meet the right, so the body forms one straight line from head to heels. Some traditions use Parvatasana (the mountain, hips raised) here instead; both are correct within their own sequence.
6. Ashtanga Namaskara (salute with eight parts): exhale
Lower the knees, then the chest and chin, keeping the hips slightly raised. Eight parts touch the floor: the toes, knees, hands, chest and chin. This is a transition, held only for a moment.
7. Bhujangasana (cobra pose): inhale
Slide forward, lower the hips and lift the chest, elbows close to the body. Use the back muscles more than the arms, and keep the shoulders away from the ears.
8. Parvatasana (mountain pose): exhale
Tuck the toes and lift the hips to make an inverted V. Press the chest back towards the thighs and let the heels move towards the floor without forcing them.
9. Ashwa Sanchalanasana (equestrian pose): inhale
Bring the right foot forward between the hands and lower the left knee: the mirror of step 4, with the same leg forward that went back.
10. Padahastasana (hand to foot pose): exhale
Step the left foot forward and fold over the legs, as in step 3.
11. Hasta Uttanasana (raised arms pose): inhale
Rise up with a long spine and stretch the arms overhead, as in step 2.
12. Pranamasana (prayer pose): exhale
Return the palms to the chest. Pause for a breath, then begin the second half with the left leg stepping back in step 4.
The twelve mantras
Traditionally each position is accompanied by one of the twelve names of the sun, said aloud or silently: Om Mitraya Namah, Om Ravaye Namah, Om Suryaya Namah, Om Bhanave Namah, Om Khagaya Namah, Om Pushne Namah, Om Hiranyagarbhaya Namah, Om Marichaye Namah, Om Adityaya Namah, Om Savitre Namah, Om Arkaya Namah, Om Bhaskaraya Namah. The mantras slow the practice down and turn the attention inward. Learn the movement first and add them when the sequence no longer needs thought.
How many rounds?
Beginners can start with three to four slow rounds and add one or two each week. Twelve rounds, the number of the mantras, is a common daily practice for people who have built up to it. Quality matters more than number: six rounds with an even breath are worth more than twenty-four rushed ones. Lie in Shavasana for a minute or two afterwards and let the breath return to normal.
Common mistakes
- Holding the breath by accident. Every step has a breath; if you lose it, slow down.
- Bending back from the lower spine in step 2. Lift the chest instead and keep the abdomen lightly engaged.
- Locking the knees in the forward bend. Bent knees protect the lower back.
- A short lunge. In step 4 the back leg should go far enough back that the front knee stays over the ankle.
- Collapsing into the cobra. Keep the elbows bent and the lift modest; it is not a full backbend.
Who should adapt or avoid it
Ask a doctor or an experienced teacher before practising if you have high blood pressure, heart disease, a hernia, a slipped disc or other back problem, or recent surgery. In pregnancy it should be modified or replaced after the first trimester. Many Indian traditions advise rest from vigorous practice during menstruation; follow your own body. If you have knee or wrist pain, slow versions with support are possible, and a teacher can show you how.
Surya Namaskar in Ashtanga yoga
Ashtanga Vinyasa yoga uses two different sequences, Surya Namaskara A and B, with jumps, Chaturanga and a downward dog held for five breaths. They share the spirit of the classical sequence but not its exact form. Our article on Hatha vs Ashtanga yoga explains how the two traditions differ.
Learning it properly
Surya Namaskar opens the morning practice on our 200 Hour Yoga Teacher Training, where students learn to teach it with correct alignment, breath and modifications. If you would like to practise it in the mountains for a week, the 7 Day Himalayan Yoga & Meditation Retreat is open to beginners. For building a routine at home, see how to build a daily home practice.
