It was May 2019 when I started practicing Suryanamaskara steps in my daily workout routine. I kept my focus on getting all 12 poses of Suryanamaskara correct, feeling the right stretches and maintaining the right postures. Gradually I could perfect all postures and thus I could see the immense health benefits of doing Suryanamaskara. Since then, Suryanamaskara became the way of life. I consider doing Suryanamaskara as a form of ‘Tap’ and ‘Dhyaan’ where your breath is in sync with your movements. The 12 poses of Suryanamaskara are like dance postures performed with the rhythmic music of breath.

Learn Suryanamaskara STeps- Beginner's Guide

Learn Suryanamaskara Steps- Beginner’s Guide

Within the first 2 months of practicing Suryanamaskar only, I could see the immense improvement in my energy levels, flexibility, strength, stamina, and breathing capacity. It also helped me to realize sustainable weight loss with great toning and shaping.

Suryanamaskara has been an integral part of my fitness classes and my students have also achieved astonishing results practicing Suryanamasakara. I even run the “30 Days Suryanamaskara Challenge” for my students and for all on my Facebook and Instagram pages. I encourage people to incorporate Suryanamaskara as a part of their workout routine and reap the immense benefits of 12 poses of Suryanamasakara. it is equally important to do all the 12 poses of Suryanamaskara correctly following the proper breathing pattern to realize maximum health benefits.

Unfortunately I have seen a lot of individuals doing Suryanamaskara improperly without observing the breath and feeling the stretches. Sometimes, I found people doing Suryanamaskara in great numbers (108 or so) in excitement and enthusiasm and later complained of back issues. Here, it’s advisable that beginners should start doing 2 Suryanamasara per day and gradually increase the number of Suryanamaskaras.

A lot of individuals have asked me the correct way to do Suryanamsakara, I couldn’t find relevant links on the web to share with them. So I thought of creating an exhaustive Step- By- Step Guide to practice Suryanamsakara correctly for beginners.

Suryanamaskara is a vital yogasana. it’s 12 poses, give maximum health benefits to the whole body. If someone has less time to try different Yoga, he/she can practice this to get the complete benefits of Yoga.

Here are a few important points to note:

1 Set= 12 Steps

1 Suryanamaskara Cycle= 2 Sets; one on each leg= 24 Steps

You can use the Suryanamsakara mantra music while practicing Suryanamsakara.

Know Each Step of Suryanamaskar

Each step of Surya Namaskar is explained with the following:

• Step Name in Hindi

• Step Name in English

• Breathing Pattern

• Mantra

• Mantra Meaning

Suryanamsakar Step 1- Pranamasana (Prayer Pose)

Suryanamsakar Step 1- Pranamasana

Breathing: Breathe in while raising the hands up sideways and breathe out as hands are brought right down to chest level

Mantra: om miträya namaù

Mantra Meaning: Prostration to him who is affectionate to all.

Posture: Stand at the edge of your mat, keep your feet together, and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you inhale, lift both arms up from the edges and as you exhale, bring your palms together in front of the chest in prayer position.

Suryanamaskar Step 2- Hastauttanasana (Raised Arms Pose)

Suryanamaskar Step 2- Hastauttanasana

Breathing: Inhale

Mantra: om ravaye namaù

Mantra Meaning: Prostration to him who is a radiant one.

Posture: inhaling, lift the arms up and back, bending back, pushing your pelvis forward, the head is in between your arms keeping the biceps on the brink of the ears. during this pose, the effort is to stretch the entire body up from the heels to the fingers. To have maximum benefits, you’ll pull the pelvis forward and ensure reaching up together with your fingers instead of going backward.

Suryanamaskar Step 3- Hastapadasana (Standing forward bend)

Suryanamasara Step 3- Hastpadasana

Suryanamaskara Step 3- Haspadasana

Breathing: Exhale

Mantra: om süryäya namaù

Mantra Meaning: Prostration to him who induces activity and dispel the darkness

Posture: Exhalation, bend forward from the waist, keeping the spine erect thus coccyx is up. As you exhale completely, bring both palms to the floor, beside the feet. Drop your neck, chin to chest. Feel the entire stretch in your hamstrings, glutes region running to your back, shoulder, and arms.

Suryanamaskar Step 4: Ashwa Sanchalanasana (Equestrian pose)

Suryanamaskara Step 4: Ashwa Sanchalanasana

Suryanamaskara Step 4- Ashva sanchalanasana

Breathing: Inhale

Mantra: om bhänave namaù

Mantra meaning: Prostration to Him who diffuses light.

Posture: Inhale and push your left leg back, as far back as possible. Bring the left knee to the floor, left foot flat on the floor, hips down, and lookup. Right knee and right foot aligned, right knee behind right toe. confirm your back and neck are aligned. Look ahead or diagonally up.

Suryanamaskar Step 5: Dandasana (Stick pose)

Suryanamaskara Step 5- Dandasana

Suryanamaskara Step 5- Dandasana

Breathing: Exhale*

Mantra: om khagaya namaù

Mantra Meaning: Prostration to him who moves within the sky- Stimulator of the senses

Posture: As you exhale, take the right leg back and make sure that the entire body (head to heel)  is in a line and keep your arms perpendicular to the floor with shoulder and palms in line. confirm you look ahead and don’t drop your neck.

*Or hold your breath in Dandasana and exhale in Ashtangasana. Usually when people are in the practice of Suryanamasakara they follow this breathing pattern.

Suryanamaskar Step 6: Ashtanga Namaskara (Salute with eight parts or points)

Suryanamaskara Step 6 Ashtanga Namaskara

Suryanamaskara Step 6 Ashtanga Namaskara

 Breathing: Inhale first then Exhale fully.

 Mantra: om püshñëe namaù

Mantra Meaning: The nourisher of all- Prostration to him who nourishes all.

Posture: during this posture, eight body parts touch the ground. Inhale and gently bring your knees right down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.

Suryanamaskar Step 7: Bhujangasana (Cobra pose)

Suryanamaskar step 7- Bhujangasana
Suryanamsakar Step 7 Bhujangasana (Cobra pose)

Breathing: Inhale

Mantra: om hiraëyagarbhäya namaù

Mantra Meaning: The creator-Prostration to him who contains everything and have golden brilliance.

Posture: Slide forward and lift the chest up into the cobra posture. keep your elbows bent during this pose, the shoulders faraway from the ears and relaxed. Look up. As you inhale, make a mild effort to push the chest forward; tuck the toes under. Ensure you’re stretching even as much as you can; don’t force.

Suryanamaskar Step 8: Adho Mukha Svanasana (Downward facing dog pose)

Suryanamsakar Step 8 Adho Mukha Svanasana or Downward facing dog pose

Suryanamsakar Step 8 Adho Mukha Svanasana or Downward facing dog pose

Breathing: Exhale

Mantra: om marécaye namaù

Mantra Meaning: Destroyer of disease- Prostration to him who possesses rays.

Posture: exhalation, lift the hips and therefore the coccyx(tail bone) up, chest downwards in an ‘inverted V’ (/\) posture. If possible, attempt to keep the heels on the floor and make a mild effort to lift the tailbone up, going deeper into the stretch. Push your head towards your mat.

Suryanamaskar Step 9: Ashwa Sanchalanasana (Equestrian pose)

Suryanamsakar Step 9 Ashwa Sanchalanasana (Equestrian pose)

Suryanamsakar Step 9 Ashwa Sanchalanasana (Equestrian pose)

Breathing: Inhale

Mantra: om ädityäya namaù

Mantra Meaning: The inspirer- Prostration to him who is the son of divine mother Aditi.

Posture: inhale, bring the left foot forward in between the two palms on the floor, right knee right down to the floor, right foot on the floor, press the hips down, and lookup. Place the left foot exactly between the 2 hands and therefore the left calf perpendicular to the floor. During this position, make a mild effort to push the hips down towards the floor, to deepen the stretch.

Suryanamaskar Step 10: Hastapadasana (Standing forward bend)

Suryanamsakar Step 10 Hastapadasana or Standing forward bend

Suryanamsakar Step 10 Hastapadasana or Standing forward bend

Breathing: Exhale

Mantra: om savitre namaù

Mantra Meaning: The purifier- Prostration to him who produces everything.

Posture: exhale, bring the right foot forward. Keep the palms on the floor. you can bend the knees, if necessary. Gently straighten the knees and if you can, attempt to touch your nose to the knees. Keep breathing.

Suryanamaskar Step 11: Hastauttanasana (Raised Arms Pose)

Suryanamsakar Step 11 Hastauttanasana or Raised Arms Pose

Suryanamsakar Step 11 Hastauttanasana or Raised Arms Pose

Breathing: Inhale

Mantra: om arkäya namaù

Mantra Meaning: The radiant- prostration to Him who is fit to be worshipped.

Posture: inhaling, roll the spine up, hands go up and bend backward a little bit, pushing the hips slightly outward. make sure that your head is in between your arms and biceps are beside your ears. The efforts should be to stretch up more instead of stretching backward.

Suryanamaskara Step 12: Tadasana (Mountain Pose)

Suryanamaskara STep 12- tadasana (Mountain Pose)

Breathing: Exhale, Inhale and Exhale.

Mantra: om bhäskaräya namaù

Mantra Meaning: The illuminator- Prostration to him who is the giver of wisdom and cosmic illumination.

As you exhale, first straighten the body, then bring the arms down. Relax during this position; observe the sensations in your body. Be aware of your breath.

I have been following an easy routine of chanting OM (11 times) once I finish doing Suryanamaskara to relax and reap the advantages of being with my breath and therefore feel the raised energies levels. I would recommend the same.

Benefits of Surayanamaskar

1. Improves memory and nervous system with Anti-anxiety and Calming effect

Surya Namaskar helps to enhance memory and therefore improves the nervous system. Moreover, it stabilizes the activity of the endocrine and thyroid glands, thereby reducing anxiety and inducing the feeling of complete calmness and tranquility. It is a great stress buster, rejuvenating, and energizing.

2. Improves Blood Circulation of the body

Due to the active process of inhalation and exhalation, the lungs are constantly ventilated, and therefore the blood remains oxygenated. it is a good way to detox your body and mind, and get obviate excess CO2 and other toxic gases.

3. Your Mantra to Weight loss

Suryanamsakara when done at a quick pace, it’s an excellent cardiovascular workout that stretches the abdominal muscles while simultaneously helping you reduce excess weight around your stomach. The asanas also end in toning your arms, abs, and giving great flexibility to your spine. Moreover, It helps to strengthen your entire skeleton including your ligaments.

4. Promotes a regular menstrual cycle and easy Child Birth

If you’re facing the matter of an irregular menstrual cycle, these asanas will assist you suppress this irregularity and if practiced daily, it ensures easy childbirth. Including the simple habit of practicing Suryanamaskara in daily routine, can have a positive influence on women’s health and wellness.

5. Benefits your Skin and Haircare

12 poses of Suryanamaskara steps are the asanas that will keep you youthful and healthy even in adulthood. It improves your blood circulation that aids in bringing back the glow on your face; preventing the onset of wrinkles, making your skin look ageless and radiant. It also prevents hair loss and therefore the aging of the hair.

I have been following Suryanamaskaras in my workout regime religiously. Share your views about Suryanamaskara in the comment box.


-Yukti Raj Kishore

Women Wellnesspreneur

Certified Flow Coach & Nirvana Fitness Ambassador & Instructor