How to Do Surya Namaskar Step by Step

Surya Namaskar, or Sun Salutation, is a classical yoga practice that consists of a sequence of 12 dynamic yoga asanas. It is an excellent full-body workout that assists in enhancing flexibility, strength, and mental concentration. Its daily practice can render your body energetic and mind peaceful.

Below is the step-by-step instruction for beginners to perform the classical Hatha Yoga Surya Namaskar.

Step-by-Step Surya Namaskar Guide

Each round of Surya Namaskar consists of 12 postures. Complete both right and left leg movements to count it as one round.

1. Pranamasana (Prayer Pose)

Sanskrit: प्रणामासन

Stand at the front of your mat.

Feet together, palms together in Namaste at the chest.

Breathe: Normal breathing.

Benefit: Calms the mind and centers the body.

2. Hastauttanasana (Raised Arms Pose)

Sanskrit: हस्त उत्तानासन

Inhale, stretch your arms up and slightly backward.

Stretch the whole body upwards, arching gently backwards.

Benefit: Digestion is enhanced, stretches spine and abdomen.

3. Hasta Padasana (Hand to Foot Pose)

Sanskrit: हस्त पादासन

Exhale, bend forward from the hips.

Try to touch the toes or the ground, with straight spine.

Benefit: Opens hips and stretches hamstrings.

4. Ashwa Sanchalanasana (Equestrian Pose)

Sanskrit: अश्व संचालनासन

Inhale, stretch the right leg back.

Left knee bent, palms on the ground.

Look slightly upwards.

Benefit: Opens hips, strengthens legs and balances.

5. Dandasana (Stick Pose / Plank)

Sanskrit: दण्डासन

Exhale, take the left leg back to a plank position.

Body in a straight line.

Benefit: Strengthens arms, shoulders, and core.

6. Ashtanga Namaskara (Eight-Limbed Salute)

Sanskrit: अष्टाङ्ग नमस्कार

Exhale, lower knees, chest, and chin to the ground.

Hips slightly lifted, eight parts of the body touch the ground.

Benefit: Builds strength and prepares the body for deeper poses.

7. Bhujangasana (Cobra Pose)

Sanskrit: भुजङ्गासन

Inhale, slide forward and lift your chest.

Keep elbows slightly bent and shoulders relaxed.

Benefit: Strengthens spine and relieves back tension.

8. Adho Mukha Svanasana (Downward Facing Dog)

Sanskrit: अधोमुख श्वानासन

Exhale, lift hips up, forming an inverted V.

Heels move toward the mat, spine straight.

Benefit: Increases blood flow, stretches back and hamstrings.

9. Ashwa Sanchalanasana (Equestrian Pose)

Inhale, step the right foot forward (opposite leg to Step 4).

Left leg stretches behind, look up.

As in Step 4.

10. Hasta Padasana (Hand to Foot Pose)

Exhale, step the left foot forward to meet the right.

Bend forward from hips, touch toes.

As in Step 3.

11. Hastauttanasana (Raised Arms Pose)

Inhale, stand up, arms extending overhead and arching back.

As in Step 2.

12. Pranamasana (Prayer Pose)

Exhale, bring palms together in front of the chest.

Same as Step 1.

Repeat the Cycle

Half a round is completed.

Repeat the same steps, alternating the starting leg in Step 4 and Step 9.

Repeat at least 6–12 full rounds for a complete practice.

Best Time to Practice

Early morning on an empty stomach.

Face the rising sun for added energy.

⚠️ Tips for Beginners

Move slowly and with awareness.

Synchronize the breath with every posture.

Do not strain—be attentive to your body.

Practice under the guidance of a certified yoga teacher if you are a beginner.

Final Thoughts

Surya Namaskar is not just a physical exercise but a moving meditation. When done daily, it will balance your body and mind, enhance immunity, and align you with a higher state of awareness.