Surya Namaskar Yoga: 12 Steps, Benefits, Mantra, Images and Best Time

For centuries, yogis have greeted this moment not just with silent awe, but with a sacred practice; Surya Namaskar or Sun Salutation. More than a physical sequence, it is a moving prayer, a ritual of gratitude, and a pathway to awakening the inner sun of consciousness.

1. SUN SALUTATION 12 STEPS OF SURYA NAMASKAR www.shashwatyoga.com In today’s fast-paced life, many people look for exercise routines, stress relief, and spiritual connection all at once. Surya Namaskar holds the key to this union. It aligns breath, body, and intention into a harmonious flow, bringing strength to the body, clarity to the mind, and peace to the heart .

2. PRANAMASANA (PRAYER POSE) Stand tall, palms joined at the chest, feet grounded evenly. The Prayer Pose is the first and last pose of the Sun Salutation . To do it, stand with your feet together and press your palms together at your chest. This pose helps you feel grounded and calm, getting your mind and body ready for the other movements.

3. 2. HASTA UTTANASANA Inhale, stretch arms overhead, lift through the chest, slight backbend. Hasta Uttanasana, or Raised Arms Pose, is a standing backbend in the Sun Salutation sequence. From a standing position, you inhale and sweep your arms up and overhead, gently arching your back. It stretches the spine, opens the chest, and improves posture, preparing the body for the next movements. (Raised Arms Pose)

4. 3. PADAHASTASANA Exhale, fold from the hips, relax head, bring palms beside feet. Padahastasana, or Hand-to-Foot Pose, is a deep forward bend. From a standing position, you exhale and fold forward, reaching your hands to your feet or the floor. This pose stretches the hamstrings and calves, lengthens the spine, and calms the mind, promoting flexibility and relaxation. (Hand-to-Foot Pose)

5. 4. ASHWA SANCHALANASANA (EQUESTRIAN POSE) Inhale, step right foot back, keep front knee bent, gaze. Ashwa Sanchalanasana, or Equestrian Pose, is the fourth pose in the Sun Salutation sequence . From a forward bend, one leg steps back into a low lunge with the back knee on the ground. This pose stretches the hips and groin, strengthens the legs, and helps to improve balance and focus.

6. 5. ADHO MUKHA SVANASANA DOWNWARD-FACING DOG POSE) / PARVATASANA (MOUNTAIN POSE) Exhale, step back, lift hips high, lengthen spine. These two poses, Adho Mukha Svanasana and Parvatasana , are often confused but serve different purposes in a yoga practice. Downward-Facing Dog, or Adho Mukha Svanasana , is a full-body inversion that stretches and strengthens the entire body. Parvatasana , or Mountain Pose, is a seated or standing posture that focuses on grounding and upward spinal extension, promoting a sense of stability.

7. 6. ASHTANGA NAMASKARA (EIGHT-LIMBED SALUTATION) This yoga pose , called Ashtanga Namaskara , is also known as the Eight-Limbed Salutation. You do this pose by touching eight parts of your body to the floor: your two feet, two knees, two hands, your chest, and your chin. It makes your arms, shoulders, and chest stronger. This pose is often used as a way to get ready for other poses.

8. 7. BHUJANGASANA COBRA POSE Slide forward, press palms down, lift chest, shoulders away from ears. The Cobra Pose, also called Bhujangasana, is a simple back-bending yoga move. You lie on your belly and then lift your upper body off the ground, just like a cobra would. This helps make your back stronger and more flexible, and it also opens up your chest and shoulders. It is a common part of the Sun Salutation series .

9. 8. ADHO MUKHA SVANASANA (DOWNWARD-FACING DOG POSE) / PARVATASANA (MOUNTAIN POSE) Exhale, tuck toes, lift hips again, heels reaching down. The Downward-Facing Dog Pose, or Adho Mukha Svanasana , is a very common yoga pose. Your body makes an upside-down letter 'V.' This pose stretches the backs of your legs and your calves. It also makes your arms and shoulders stronger. This pose can help you feel refreshed and full of energy. It is sometimes also called the Mountain Pose.

10. 9. ASHWA SANCHALANASANA EQUESTRIAN POSE Inhale, step right foot forward, hips sink, chest expands. The Equestrian Pose, also known as Ashwa Sanchalanasana , is a low lunge. It is a part of the Sun Salutation series. To do it, you step one leg far back and drop your knee to the floor. This pose helps stretch your hips, the backs of your thighs, and your groin. It also makes your legs and core stronger.

11. 10 . PADAHASTASANA (HAND-TO-FOOT POSE) Exhale, step forward, fold deep, relax head and neck. The Hand-to-Foot Pose, also called Padahastasana, is a standing pose where you bend forward. It is often part of the Sun Salutation series. To do it, you stand up straight, then bend over to touch your hands to your feet or the floor. This pose gives a deep stretch to the backs of your legs and your calves. It can also help you feel calm and less stressed.

12. 11. HASTA UTTANASANA (RAISED ARMS POSE) The Raised Arms Pose, also called Hasta Uttanasana, is a standing yoga move . It's a part of the Sun Salutation series. To do it, you stand up and reach your arms high above your head. You might also bend your back a little. This pose stretches your shoulders, stomach, and chest, and helps make your spine longer. Inhale, rise up, stretch arms overhead, open chest.

13. 12. PRANAMASANA (PRAYER POSE) Exhale, palms together at heart center, stand steady and calm. The Prayer Pose, also called Pranamasana , is the first and last pose of the Sun Salutation series. You stand with your feet together and put your hands together in front of your chest, like you're praying. This pose helps you focus your mind and body before you start your yoga practice.

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