How Surya Namaskar is performed?

Sun salutation or Surya Namaskar is performed by practicing 12 Asanas of Surya Namaskar while facing the sunrise. Sun Salutation Mantras may accompany the Surya Namaskar. The Chants chime in the mind, breath, and body ultimately leading to spiritual harmony along with the physical power.


1. PRANAMASANA (Prayer pose)

prayer pose

Stand at the edge of your mat, keep your feet together and balance your bodyweight equally on both the feet. Expand your chest and relax your shoulders. Now join your palms together in front of the chest in prayer pose.


  • It helps to relax the systema nervosum and maintain the balance of your body.

2. Hastauttanasana (Raised arms pose)

Surya Namaskar

Take a deep Breathe in, lift the arms up and back, keeping the biceps on the brink of the ears. In this pose, the trouble is to stretch the entire body up from the heels to the ideas of the fingers.

Tip to deepen this yoga stretch:
You may push the pelvis forward a touch bit. Ensure you’re reaching up with the fingers instead of trying to bend backward.


  • It stretches and tones the muscles of the abdomen/tummy. Expands the chest which ends up during a full intake of oxygen where lung capacity is fully utilized. The objective of doing this asana is to expand the entire body from heels to the tip of the fingers.

3. Hastapadasana (Standing forward bend)

Surya Namaskar

Exhale and bend straight forward from the waist keeping the spine erect. As you exhale completely, bring the hands to the ground beside the feet.

Tip to deepen this yoga stretch:
You may bend the knees, if necessary, to bring the palms(hands) right down to the ground. Now make an effort to straighten the knees. It’s a good idea to keep the hands fixed during this position and not move them henceforth until we finish the sequence.


  • It makes the waist and spine super flexible.
  • This pose is also very beneficial to improve your digestive system.
  • Stretches the hamstrings(leg) and open the hips, shoulders, and arms.

4. Ashwa Sanchalanasana (Equestrian pose)

Surya Namaskar

Inhale and push your right leg back, as far back as possible. Bring the Right knee to the ground and looked up.

Tip: How to deepen this yoga stretch?
Ensure that the left foot is strictly in between both palms.


  • It makes the neck and spine flexible and strengthens the legs muscles.
  • It also helps in constipation and indigestion.

5. Dandasana (Stick Pose)

Surya Namaskar

As you inhale, take the left leg backward and bring the whole body in a straight.

Tip to deepen this yoga stretch:
Keep your arms upward straight to the floor.


  • Improves posture and calms the mind and stretches the arms, shoulder, chest, and spin.

6.Ashtanga Namaskara (Salute with eight parts Pose)

Surya Namaskar

Gently bring your knees right down to the ground and breathe out. Take the hips back slightly, slide forward, rest your chest and chin on the yoga mat(floor). Raise your posterior a little bit. The 2 hands, 2 feet, 2 knees, chest, and chin should touch the floor.


  • It increases the pliability of the rear and spine. Strengthen the rear muscles and reduces stress and anxiety.

7. Bhujangasana (Cobra pose)

 Bhujangasana (Cobra pose)

Slide forward and lift the chest up into the Cobra position. You may keep your elbows bent during this pose with the shoulders faraway from the ears. Look up at the ceiling.

Tip to deepen this yoga stretch:
As you breathe in, make a mild(moderate) effort to push the chest forward; as you exhale, make a mild effort to push the navel down. Tuck the toes under. Ensure you’re stretching even as very much like as you’ll and not forcing your body.


  • It stretches the shoulders, chest, and back, increases flexibility and elevates mood.

8. Parvatasana (Mountain Pose)

Mountain Pose

Exhale, and lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose/position.

Tip to deepen this yoga stretch:
If possible, try and keep the heels on the mat and make a mild effort to lift the tailbone and hips upward, going deeper into the stretch.


  • Strengthens the Arms and Shoulders
  • Tones the Core and Waist
  • Lengthens the Hamstrings and Calves
  • Brings Blood Flow to the Brain
  • Stretches the Spine and Strengthens the Back

9. Ashwa Sanchalanasana (Equestrian pose)

Surya Namaskar

Inhale and push your right foot forward, in between two hands. Bring the left knee to the ground and looked up.

10. Hastapadasana (Standing forward bend)

Standing forward bend

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary. But then try to straighten the knees. To get a full stretch in your hamstring.

11. Hastauttanasana (Raised arms pose)

Surya Namaskar

Now take a deep breath in, and stretch your upper body backward to get a full stretch and feel the stretch right now in your lower back area.

12. Pranamasana (Prayer pose)

Prayer Pose

Take a deep breath out, as you come back into prayer Pose. Bring your hands into prayer pose.