Surya Namaskar

What is Surya Namaskar?

The Sanskrit name Surya Namaskar translates literally to "a salutation to the Sun." Also known as Surya Pranam, it is one of the most complete practices in yoga — a continuous sequence of 12 yoga asanas (poses) that works the entire body in a single fluid flow.

Surya Namaskar is a sequence of 12 yoga postures (asanas) performed in one flowing cycle. Each posture is paired with a breath and a mantra. The 12 positions represent the 12 zodiac signs, and together they energise the body, focus the mind, and express gratitude to the Sun.

Far from being a warm-up routine, Surya Namaskar is considered the core of yogic practice. Without it, many teachers say, yoga loses its full physical, mental, and spiritual dimension. As both a cardiovascular exercise and a meditative discipline, it occupies a unique place in ancient and modern wellness alike.

The Science Behind Surya Namaskar

Modern research strongly supports what traditional yogic texts have long claimed about Surya Namaskar yoga:

• Mental health: Studies show measurable reductions in depression, anxiety, and chronic stress after regular practice.
• Cardiovascular and respiratory function: Surya Namaskar has been shown to improve lung capacity, heart function, and oxygen efficiency.
• Musculoskeletal strength: Every major muscle group is engaged, increasing both flexibility and strength.
• Cognitive performance: Research indicates improved concentration and attention span in both children and adults.
• Metabolic benefits: Regular practice supports weight management by burning calories and stimulating digestive and endocrine functions.

The activation of the Manipura chakra (solar plexus) during the sequence is linked to heightened intuition, creative energy, and personal confidence — effects that practitioners consistently report alongside the physical gains.

Before You Start: Key Tips

Best time: Early morning at sunrise, facing east — ideally outdoors to form a direct connection with the sun.

• Always practise on an empty stomach (at least 3–4 hours after a meal).
• Warm up briefly so your muscles are not stiff — cold muscles are prone to injury during deep stretches.
• Breathe in rhythm with each posture as described below. Breath is inseparable from the sequence.
• Beginners: start with 3–4 rounds and build gradually toward 12 rounds per session.
• Use a yoga mat on a flat, stable surface.

12 Steps of Surya Namaskar (Surya Namaskar Poses)

The following are the twelve steps of Surya Namaskar in order, each with the Sanskrit name, English name, and instructions:

1. Prayer Pose

Pranamasana : Inhale. Stand upright with feet together. Expand your chest and bring your palms together at the heart centre (Namaste position). Relax your shoulders away from your ears.

2. Raised Arms Pose

Hasta Uttanasana: Inhale. Sweep both arms overhead, keeping palms joined. Lean back gently and stretch the entire length of your body upward and backward.

3. Standing Forward Bend

Hasta Padasana: Exhale. Hinge forward from the hips with a straight spine. Lower your hands to the floor on either side of your feet. Bend the knees slightly if needed.

4. Low Lunge (Equestrian Pose)

Ashwa Sanchalanasana Inhale. Step your right leg back and lower your right knee to the floor. Your left knee stays at a 90° angle. Lift your chest and gaze forward.

5. Plank (Stick Pose)

Dandasana Inhale. Step the left foot back to meet the right. Hold a straight plank position — body in one line from head to heel, arms fully extended.

6. Eight-Limb Salute

Ashtanga Namaskara Exhale. Lower your knees, chest, and chin to the floor simultaneously while keeping your hips slightly raised. Eight points of contact: two feet, two knees, two hands, chest, and chin.

7. Cobra Pose

Bhujangasana Inhale. Lower your pelvis to the floor. Press your palms into the ground and slowly lift your head and chest, elbows softly bent. Roll shoulders back and down, away from the ears.

8. Downward Facing Dog

Adho Mukha Svanasana Exhale. Press into your palms and lift your hips and tailbone toward the ceiling, forming an inverted "V." Keep your heels reaching toward the floor and the spine long.

9. High Lunge (Equestrian Pose)

Ashwa Sanchalanasana Inhale. Step your right foot forward between your hands. Lower your left knee to the floor. Lift your chest and look straight ahead — mirroring step 4 on the opposite side.

10. Standing Forward Bend

Hasta Padasana Exhale. Bring your left foot forward to meet the right. Fold forward from the hips with your hands touching the floor. This mirrors step 3.

11. Raised Arms Pose

Hasta Uttanasana Inhale. Rise slowly, sweeping your arms overhead. Straighten your spine and lean back gently in a graceful backward stretch. This mirrors step 2.

12. Mountain Pose

Tadasana Exhale. Lower your arms to your sides and stand quietly with feet together. Take a moment to feel the effects of the round before beginning the next.

One complete round = right side + left side.* After step 12, repeat the entire sequence stepping the left leg back in step 4 and forward in step 9. That makes one full round of Surya Namaskar.

12 Surya Namaskar Mantras (with Meaning)

Step	Mantra	Meaning
1	Om Mitraya Namah	Salutations to the friend of all — the Sun gives life equally to every being.
2	Om Ravaye Namah	Salutations to the shining one who spreads light and energy everywhere.
3	Om Suryaya Namah	Salutations to the one who inspires activity — the Sun keeps all life in motion.
4	Om Bhanave Namah	Salutations to the illuminator who removes darkness and brings light.
5	Om Khagaya Namah	Salutations to the sky traveller who journeys across the heavens daily.
6	Om Pushne Namah	Salutations to the nourisher who sustains all living beings.
7	Om Hiranyagarbhaya Namah	Salutations to the golden cosmic womb — source of all creation and life energy.
8	Om Marichaye Namah	Salutations to the lord of rays who spreads light across the universe.
9	Om Adityaya Namah	Salutations to the son of Aditi — one of the divine Adityas (solar beings).
10	Om Savitre Namah	Salutations to the stimulating power that gives inspiration and positive energy.
11	Om Arkaya Namah	Salutations to the one worthy of praise and worship.
12	Om Bhaskaraya Namah	Salutations to the giver of wisdom and light who enlightens us with knowledge.

Benefits of Surya Namaskar Yoga

Reduces Stress & Anxiety: Regulates the nervous system and calms the mind. Regular practice lowers cortisol levels and improves emotional resilience.

Strengthens the Heart: Acts as an effective cardiovascular workout — raises heart rate, improves circulation, and builds endurance.

Builds Strength & Flexibility: Engages every major muscle group, increasing both muscular strength and joint flexibility across the entire body.

Supports Weight Management: Burns calories efficiently and stimulates the digestive and endocrine systems to support a healthy metabolic rate.

Improves Breathing: Expands lung capacity and deepens the breath. Synchronising movement with breathing creates lasting respiratory benefits.

Sharpens Focus: Activates the Manipura (solar plexus) chakra to heighten concentration, intuition, and creative thinking in adults and children alike.

Beyond the physical and mental gains, consistent Surya Namaskar practice opens a dimension of spiritual wellbeing — a daily ritual of gratitude, presence, and renewal that practitioners across traditions describe as life-changing.

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