Surya Namaskar, or the Sun Salutation, is much more than just a sequence of yoga poses. It’s a time-honored ritual that connects your body, breath, and mind — a moving meditation that greets the day with energy and intention.
On average, it takes around 3 minutes and 40 seconds to complete one round of Surya Namaskar, which helps you burn approximately 14 calories each time.
In yoga, Surya Namaskar holds a special place because it warms up your whole body, builds strength and flexibility, and helps cultivate focus and gratitude — all in one graceful flow. Whether you’re a beginner or a seasoned yogi, mastering these 12 Surya Namaskar steps can transform your practice and set a positive tone for your day.
Here, we’re going beyond the usual quick tips. You’ll get a clear, step-by-step guide with practical breathing advice and mindful pointers — no fluff, just real, easy-to-follow insights to help you feel confident and connected as you move through the Sun Salutation.
A 2024 study published in Physical Education Theory and Methodology found that a six-week Surya Namaskar program significantly improved back flexibility and lumbar flexion in male college students.
What is Surya Namaskar?
Surya Namaskar literally means “Salutation to the Sun” — derived from the Sanskrit words Surya (sun) and Namaskar (salutation or bow). This ancient practice is a heartfelt greeting to the life-giving energy of the sun, honoring its power to sustain and nurture all living beings. In traditional Indian culture, the sun symbolizes the source of life, light, and wisdom, and Surya Namaskar is a way to express gratitude and invite those energies into your body and mind.
Traditionally, Surya Namaskar is practiced early in the morning, ideally facing the rising sun. This timing isn’t just about catching the beautiful sunrise — yogis believe the morning sun’s energy is pure and revitalizing, helping to awaken the inner fire (Agni) and clear the mind for the day ahead. Many practitioners also recite mantras during the sequence to deepen the spiritual connection and bring mindfulness to the practice.
But Surya Namaskar is far more than a spiritual ritual. It’s considered a complete body workout because it seamlessly combines strength, flexibility, balance, and breath control. With just 12 thoughtfully sequenced poses, you engage almost every muscle group, stimulate your cardiovascular system, and activate your nervous system — making it one of yoga’s most efficient and powerful flows.
Whether done as a moving meditation or a vigorous exercise, Surya Namaskar creates harmony between body, breath, and mind, embodying the true spirit of yoga — union.
12 Surya Namaskar Steps: The Complete Breakdown
Step 1: Pranamasana (Prayer Pose)
How to: Stand tall, feet together, palms pressed gently in front of your chest in prayer position.
Breath: Inhale deeply, feeling your chest expand and shoulders relax.
Tip: Ground yourself in the present moment, setting an intention for your practice.
Benefits: This pose centers your mind, aligns your posture, and prepares you for the flow ahead. It also helps cultivate a sense of gratitude and connection to the earth.
Step 2: Hasta Uttanasana (Raised Arms Pose)
How to: Inhale deeply, sweep your arms overhead, and gently arch back, keeping the biceps close to your ears.
Breath: Inhale as you lift your arms, expanding your chest and lengthening your spine.
Tip: Engage your core to support the lower back and avoid overextending.
Benefits: This pose stretches the entire front body, opens the chest, and energizes the spine. It also stimulates the digestive organs and improves circulation.
Padahastasana (Hand to Foot Pose)
How to: Exhale and fold forward from the hips, bringing your hands beside your feet, or as close as you can.
Breath: Exhale slowly, relax your neck and shoulders.
Tip: If you can’t reach the floor, bend your knees slightly — hamstrings will thank you later.
Benefits: This pose stretches the hamstrings, calves, and lower back, improving flexibility and relieving tension. It also calms the mind and prepares you for deeper poses.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
How to: Inhale, step your right leg back, lowering your knee to the floor, and look forward.
Breath: Inhale fully to open your chest and stretch your hip flexors.
Tip: Keep the left knee stacked above the ankle to avoid strain.
Benefits: This pose opens the hips, strengthens the legs, and improves balance. It also stimulates the abdominal organs and enhances lung capacity.
Step 5: Dandasana (Staff Pose)
How to: Hold your breath (or a gentle breath), take your left leg back, keeping your whole body in one straight line, supported by your hands.
Breath: Hold steady with controlled breath to build strength.
Tip: Engage your core and keep your shoulders away from your ears to maintain alignment.
Benefits: This pose strengthens the arms, shoulders, and core while improving posture. It also prepares you for the next step by building stability.
Step 6: Ashtanga Namaskara (Eight-Limbed Pose)
How to: Exhale, lower your chest and chin to the floor, keeping your elbows close to your body; touch your toes, knees, chest, hands, and chin down simultaneously.
Breath: Exhale fully as you lower down, engaging your core.
Tip: Keep your hips lifted and avoid sagging in the lower back.
Benefits: This pose strengthens the arms, shoulders, and core while improving posture. It also prepares you for the next step by building stability.
Step 7: Bhujangasana (Cobra Pose)
How to: Inhale, slide forward, and lift your chest off the ground, keeping your elbows bent and close to your body.
Breath: Inhale deeply, expanding your chest and lengthening your spine.
Tip: Avoid overextending your lower back; focus on lifting through the chest.
Benefits: This pose strengthens the spine, opens the chest, and improves flexibility in the back. It also stimulates the digestive organs and relieves stress.
Step 8: Adho Mukha Svanasana (Downward-Facing Dog)
How to: Exhale, tuck your toes, and lift your hips up and back, forming an inverted V-shape with your body.
Breath: Exhale fully while holding steady.
Tip: If hamstrings feel tight, bend your knees slightly to ease the stretch.
Benefits: This pose stretches the entire back body, strengthens the arms and legs, and improves circulation. It also calms the mind and relieves tension in the spine.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
How to: Inhale, step your left leg forward between your hands, lowering the right knee to the floor, and look forward.
Breath: Inhale to open the chest and stretch hip flexors.
Tip: Same alignment tips as step 4, but with opposite leg.
Benefits: This pose opens the hips, strengthens the legs, and improves balance. It also stimulates the abdominal organs and enhances lung capacity.
Step 10: Padahastasana (Hand to Foot Pose)
How to: Exhale, bring both feet together, fold forward, hands beside feet.
Breath: Exhale slowly, relaxing your neck and shoulders.
Tip: Slight knee bend is okay if needed.
Benefits: This pose stretches the hamstrings, calves, and lower back, improving flexibility and relieving tension. It also calms the mind and prepares you for deeper poses.
Step 11: Hasta Uttanasana (Raised Arms Pose)
How to: Inhale, sweep your arms overhead, gently arching back.
Breath: Deep inhale to lengthen spine and expand chest.
Tip: Engage core to protect your back.
Benefits: This pose stretches the entire front body, opens the chest, and energizes the spine. It also stimulates the digestive organs and improves circulation.
Step 12: Pranamasana (Prayer Pose)
How to: Exhale, bring palms back to prayer position at chest.
Breath: Exhale fully, grounding and closing the cycle.
Tip: Stand tall, take a moment to feel the energy flowing through your body.
Benefits: This final pose centers your mind, aligns your posture, and brings a sense of completion to the practice. It also helps cultivate a sense of gratitude and connection to the earth.
Benefits of Surya Namaskar
1. Physical benefits that your body will love
Boosts strength and endurance
Surya Namaskar is often called the “yoga burpee” because it works arms, legs, core, back — all at once.
Regular practice builds muscle strength, improves cardiovascular fitness, and enhances overall endurance. A study in the Journal of Bodywork and Movement Therapies found that a 12-week Surya Namaskar program significantly increased upper body strength and flexibility in participants.
Improves flexibility and balance
Each pose in the sequence stretches and strengthens different muscle groups, promoting flexibility throughout the body. The dynamic movements also enhance balance and coordination, making it easier to transition between poses.
Speeds up metabolism
The steady flow increases circulation and heart rate, giving your metabolism a gentle but effective boost.
Supports better posture
By engaging your core and spine, Surya Namaskar helps correct slouching, eases back tension, and strengthens key postural muscles.
2. Mental and emotional benefits you can feel
Calms the mind and reduces stress
The rhythmic flow of Surya Namaskar synchronizes breath with movement, creating a meditative state that calms the mind and reduces anxiety.
Research indicates that regular practice of Surya Namaskar can lead to significant reductions in stress levels. For instance, a 2014 study observed a notable decrease in stress among participants after 30 days of daily practice. Similarly, a 2024 randomized controlled trial reported significant reductions in perceived stress following an 8-week Surya Namaskar program.
Sharpens focus and mental clarity
Coordinating breath and movement boosts your mind-body connection, helping you feel more centered and focused — even after practice.
Builds emotional resilience
The steady, grounding flow helps regulate emotions and makes it easier to navigate life’s ups and downs.
3. Spiritual layer that deepens your practice
Connects you to nature
Practicing at sunrise is a beautiful way to greet the day and express gratitude to the sun, the ultimate life source.
Awakens inner energy
In yoga philosophy, Surya Namaskar activates prana, or life force, leaving you feeling more energized and alive.
Cultivates humility and devotion
The act of bowing and saluting the sun is seen as a humbling ritual, inviting reflection and a sense of connection beyond yourself.
Common Mistakes Beginners Make in Surya Namaskar
Even though Surya Namaskar looks graceful and smooth when seasoned yogis do it, beginners often fall into a few sneaky traps. Here’s what to watch out for (and how to fix them):
1. Rushing through the steps
We get it — you’re excited! But this isn’t a race. Many beginners zip through the 12 steps as if they’re late for work. Slow down. The magic of Surya Namaskar is in the rhythm and control. Imagine each pose as a note in a song — if you rush, the melody falls apart.
2. Holding your breath (or breathing all over the place)
Breath is your fuel here. A common mistake? Holding your breath when moving between poses or breathing randomly. The fix: inhale when expanding or arching (like in Hasta Uttanasana) and exhale when folding or contracting (like in Padahastasana). Keep the breath flowing — it’s what connects your body and mind.
Ignoring alignment and straining
Your body is unique. Pushing into a deep backbend or stretch just because you “should” can strain your lower back, shoulders, or wrists. Focus on proper alignment — for example, keep shoulders away from ears in Bhujangasana and distribute weight evenly in Adho Mukha Svanasana. Quality matters more than depth.
4. Skipping the warm-up
Yes, Surya Namaskar itself is a warm-up, but jumping straight onto the mat cold can invite injury. Spend 2–3 minutes loosening up your joints (neck rolls, shoulder shrugs, gentle twists) before launching into the flow. Your body will thank you.
Pro Tip: Think of Surya Namaskar as a moving meditation, not just exercise. Before you start, take 3 deep breaths standing still — set an intention (like “calm” or “energy”) and carry that intention through each step. This small shift can transform the whole practice from a mechanical flow to a mindful experience.
How to Practice Surya Namaskar Safely
Ideal time + space
Traditionally, Surya Namaskar is practiced at sunrise — facing the sun — when the air is fresh and the mind is calm. But realistically? Anytime you can carve out 15–30 minutes works. Just make sure you have a quiet space with enough room to stretch fully without bumping into the furniture. A yoga mat is ideal, but a non-slip surface works too.
Recommended rounds
For beginners, start with 2–4 rounds (that’s 24–48 poses total). Trust us — that’s plenty to build strength and get your heart rate up. As you progress, you can work up to 12 rounds, which is traditionally considered a full practice. Advanced practitioners sometimes go beyond that, but the key is consistency, not numbers.
Listen to your body
This is where many people slip up. Some days, you’ll feel strong and energized; other days, you might need to ease back. Pay attention to signals like sharp pain, dizziness, or breathlessness — those are signs to stop or modify. Remember: yoga isn’t about pushing through pain; it’s about balancing effort and ease.
Final Thoughts
Surya Namaskar isn’t just another workout — it’s a centuries-old practice that weaves together strength, flexibility, breath, and mindfulness. Adding just a few rounds of Surya Namaskar into your daily routine can transform how your body feels, how your mind focuses, and how your energy flows.
Start small, stay consistent. You don’t need to nail all 12 steps perfectly on day one. What matters is showing up — every day if you can — and letting the practice unfold over time.
So roll out your mat, take a deep breath, and greet the sun. Your body, mind, and spirit will thank you.