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

The 12 steps of Surya Namaskar represent the journey of light, energy, and awareness. Each posture flows seamlessly into the next, symbolizing the cycles of life, rising, expanding, surrendering, and returning.

1. Surya Namaskar Yoga: 12 Steps, Benefits, Mantra, Images
and Best Time
There is something deeply moving about watching the first rays of the morning sun spread
across the horizon. 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.
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.
Surya Namaskar Steps / Sun Salutation Sequence
The 12 steps of Surya Namaskar represent the journey of light, energy, and awareness. Each
posture flows seamlessly into the next, symbolizing the cycles of life, rising, expanding,
surrendering, and returning. Here is a guide to the 12 names of Surya Namaskar with their
meanings:
1. Pranamasana (Prayer Pose) – Hands at the heart, invoking balance.

2. 2. Hasta Uttanasana (Raised Arms Pose) – Lifting upward, opening the chest to the sun.

3. 3. Padahastasana (Hand-to-Foot Pose) – Folding forward, surrendering ego.

4. 4. Ashwa Sanchalanasana (Equestrian Pose) – One leg back, embracing forward
movement.

5. 5. Adho Mukha Svanasana (Downward-Facing Dog Pose) / Parvatasana (Mountain
Pose) – Grounding and stretching, embodying humility.

6. 6. Ashtanga Namaskara (Eight Limbs Pose) – Offering the body fully in devotion.

7. Bhujangasana (Cobra Pose) – Rising gracefully, awakening inner energy.

7. 8. Adho Mukha Svanasana / Parvatasana – Returning to grounding.

9. Ashwa Sanchalanasana – Switching sides, balancing action.

8. 10. Padahastasana – Returning inward, releasing tension.

10. 11. Hasta Uttanasana – Rising to expansion again.

11. 12. Pranamasana – Completing the circle of reverence.

When performed with awareness, the 12 steps of Surya Namaskar are not just exercise; they
are meditation in motion.

12. Surya Namaskar Benefits
People often ask, “What are the benefits of Surya Namaskar?” The truth is, this sequence
works on every layer of our being. Here are some of Surya Namaskar benefits:
 Physical Health – Improves flexibility, tones muscles, strengthens joints, supports
weight management, and enhances circulation.
 Mental Clarity – Reduces anxiety, improves focus, and balances emotions.
 Energy Boost – Stimulates prana (vital energy) and awakens dormant vitality.
 Spiritual Growth – Creates awareness of the sun within, the eternal light of
consciousness.
For those who wonder, “What are the 12 asanas of Surya Namaskar with pictures?” visual
representations make it easier to memorize the flow and practice consistently. At Shashwat
Yoga, we provide guides and Surya Namaskar images for clarity.

Contraindications of Surya Namaskar
While Surya Namaskar offers immense benefits, it is not suitable for everyone in all situations.
Awareness of contraindications ensures safe and mindful practice:
 Pregnancy (advanced stages): Avoid deep forward bends and backbends. Gentle
modified versions may be practiced under guidance.
 High blood pressure & heart conditions: Fast-paced rounds are not advised; slow,
mindful practice may be safer with medical clearance.

13.  Severe back pain or slipped disc: Avoid strong forward folds and backbends that may
aggravate the spine.
 Recent surgery or injury: Especially involving the abdomen, spine, or joints. Practice
only after full recovery and medical approval.
 Severe arthritis or wrist issues: Weight-bearing poses (like Downward Dog or Cobra)
may need modification.
 Fever, acute illness, or extreme fatigue: Rest is recommended until energy is restored.
The golden rule: listen to your body. If discomfort or strain arises, step back, breathe, and
return gently when ready.
Practice Cues for the 12 Steps of Surya Namaskar
While the mantras connect you to the inner spirit, these short cues help you stay mindful and
safe in each posture:
1. Pranamasana (Prayer Pose) – Stand tall, palms joined at the chest, feet grounded
evenly.
2. Hasta Uttanasana (Raised Arms Pose) – Inhale, stretch arms overhead, lift through the
chest, slight backbend.
3. Padahastasana (Hand-to-Foot Pose) – Exhale, fold from the hips, relax head, bring
palms beside feet.
4. Ashwa Sanchalanasana (Equestrian Pose) – Inhale, step right foot back, keep front
knee bent, gaze forward.
5. Adho Mukha Svanasana (Downward-Facing Dog Pose) / Parvatasana (Mountain
Pose) – Exhale, step back, lift hips high, lengthen spine.
6. Ashtanga Namaskara (Eight-Limbed Salutation) – Lower knees, chest, and chin down,
elbows tucked in.
7. Bhujangasana (Cobra Pose) – Slide forward, press palms down, lift chest, shoulders
away from ears.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose) / Parvatasana (Mountain
Pose) – Exhale, tuck toes, lift hips again, heels reaching down.
9. Ashwa Sanchalanasana (Equestrian Pose) – Inhale, step right foot forward, hips sink,
chest expands.
10. Padahastasana (Hand-to-Foot Pose) – Exhale, step forward, fold deep, relax head and
neck.
11. Hasta Uttanasana (Raised Arms Pose) – Inhale, rise up, stretch arms overhead, open
chest.

14. 12. Pranamasana (Prayer Pose) – Exhale, palms together at heart center, stand steady and
calm.
With these cues, the sequence flows effortlessly, blending precision with grace.
Surya Namaskar Mantra
Traditionally, each posture is paired with a mantra, an invocation to the Sun as a symbol of
universal consciousness. Chanting these mantras turns Surya Namaskar into a devotional act
of surrender and gratitude.
Here are the 12 names of Surya Namaskar with mantras and their meanings:
1. ॐ मित्राय निः (Om Mitraya Namaha) – Salutations to the friend of all.
2. ॐ रवये निः (Om Ravaye Namaha) – Salutations to the radiant one who shines
brightly.
3. ॐ सूयााय निः (Om Suryaya Namaha) – Salutations to the dispeller of darkness and
ignorance.
4. ॐ भानवे निः (Om Bhanave Namaha) – Salutations to the one who brings light and
illumination.
5. ॐ खगाय निः (Om Khagaya Namaha) – Salutations to the one who moves swiftly
across the sky.
6. ॐ पूष्णे निः (Om Pushne Namaha) – Salutations to the nourisher, who sustains all
beings.
7. ॐ मिरण्यगभााय निः (Om Hiranyagarbhaya Namaha) – Salutations to the golden
cosmic self, the source of creation.
8. ॐ िरीचये निः (Om Marichaye Namaha) – Salutations to the lord of the dawn rays,
who spreads light.
9. ॐ आमित्याय निः (Om Adityaya Namaha) – Salutations to the son of Aditi, the cosmic
mother.
10. ॐ समवत्रे निः (Om Savitre Namaha) – Salutations to the divine inspirer, the life-giver.
11. ॐ अर्ााय निः (Om Arkaya Namaha) – Salutations to the one worthy of praise and
glory.
12. ॐ भास्कराय निः (Om Bhaskaraya Namaha) – Salutations to the giver of brilliance,
wisdom, and light.
When body, breath, and sound unite, the practice becomes more than movement, it becomes
meditation in action.

Sun Salutation Yoga / Surya Namaskar Yoga
Many people think Surya Namaskar is only about fitness, but in truth, it is Sun Salutation Yoga;
a complete sadhana (spiritual practice). It integrates:
 Asana (Posture) – For strength and flexibility.
 Pranayama (Breath) – For energy regulation.

15.  Mantra (Chanting) – For devotion and focus.
 Dhyana (Meditation) – For awareness and inner silence.
In this way, Surya Namaskar is not merely exercise—it is yoga in its purest essence, weaving
together the body, mind, and soul.
Surya Namaskar Images
For beginners, keeping Surya Namaskar images serve as a visual map, making it easy to follow
the sequence at home. At Shashwat Yoga, we encourage students to practice with images until
the flow becomes second nature.
Having a chart of the 12 steps of Surya Namaskar with pictures and names helps ensure
accuracy in alignment and encourages consistency. Over time, the practice becomes effortless,
a rhythmic dance of breath and movement.

Sun Salutation Yoga: A Daily Ritual of Balance
Many people ask, what is the best time for Surya Namaskar? Traditionally, it is practiced at
sunrise, when the mind is fresh and the body receptive. Yet, it can also be performed in the
evening to restore balance after a long day.
A few rounds daily can serve as a complete practice, warming up the body, energizing the
mind, and centering the heart. Whether you practice 12 steps of Surya Namaskar as a
beginner, or flow through 108 rounds as an advanced seeker, the essence remains the same:
connection with the sun within and without.

16. Surya Namaskar Images: A Visual Guide
For learners, Surya Namaskar images can be a helpful reminder of the sequence. Each pose
has a unique beauty, but it’s the transition, the flow, that makes the practice so
transformative. At Shashwat Yoga, we often guide students with both visual charts and live
demonstrations, so the practice feels accessible and embodied.

Frequently Asked Questions
What are the 12 asanas of Surya Namaskar with names?
The 12 poses include Pranamasana, Hasta Uttanasana, Padahastasana, Ashwa
Sanchalanasana, Adho Mukha Svanasana/Parvatasana, Ashtanga Namaskara, Bhujangasana,
and their mirrored versions.
What are the benefits of Surya Namaskar?
From weight loss to mental clarity, this sequence is one of yoga’s most complete practices.
What is the best time for Surya Namaskar?
Traditionally, sunrise is ideal. The morning sun charges the body with prana, and the stillness
of dawn deepens concentration. However, it can also be practiced at sunset to release stress.
Reflection
The beauty of Surya Namaskar lies not just in its physical benefits but in its symbolism. Each
day we rise, act, shine, surrender, and return, just like the 12 steps of this sacred flow.

17. At Shashwat Yoga, we invite you to experience Surya Namaskar not as a workout, but as a
sacred greeting to life itself. Whether you are a beginner learning the 12 steps of Surya
Namaskar with names, or an advanced practitioner chanting the Surya Namaskar mantras,
remember, each bow, each breath, each stretch is a prayer to the light that lives within you.
So, the next time you step onto your mat, remember: with every forward bend you bow in
humility, with every backbend you open to grace, and with every breath you honour the sun
that sustains life.
Practice. Breathe. Shine. The Sun is waiting within.
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