❤️ The 12 Steps of Surya Namaskar (Sun Salutation)
1. Pranamasana (Prayer Pose)
Breathing: Normal
How to Perform
- Stand upright with feet together.
- Keep the spine straight.
- Join both palms in front of the chest in Namaste position.
- Relax the shoulders.
Benefits
- Improves concentration.
- Promotes mental calmness.
- Creates awareness and balance.
2. Hasta Uttanasana (Raised Arms Pose)
Breathing: Inhale
How to Perform
- Raise both arms overhead.
- Stretch the body upward.
- Gently arch the back.
- Keep arms beside the ears.
Benefits
- Expands the chest.
- Improves lung capacity.
- Stretches the abdomen and shoulders.
3. Padahastasana (Standing Forward Bend)
Breathing: Exhale
How to Perform
- Bend forward from the hips.
- Keep knees straight if comfortable.
- Bring hands beside the feet.
- Relax the neck.
Benefits
- Stretches hamstrings and spine.
- Improves digestion.
- Enhances blood circulation to the brain.
4. Ashwa Sanchalanasana (Equestrian Pose)
Breathing: Inhale
How to Perform
- Move the right leg backward.
- Bend the left knee.
- Keep fingertips on the floor.
- Look gently upward.
Benefits
- Strengthens leg muscles.
- Opens the hips.
- Improves balance and flexibility.
5. Dandasana (Plank Pose)
Breathing: Hold Breath
How to Perform
- Move the left leg backward.
- Keep body in a straight line.
- Engage the core.
- Balance on hands and toes.
Benefits
- Strengthens arms and shoulders.
- Builds core stability.
- Improves endurance.
6. Ashtanga Namaskara (Eight-Point Salute)
Breathing: Exhale
How to Perform
- Lower knees to the floor.
- Lower chest and chin.
- Keep hips slightly raised.
- Eight points touch the ground:
- Chin
- Chest
- Two palms
- Two knees
- Two toes
Benefits
- Strengthens upper body.
- Improves spinal flexibility.
- Builds arm strength.
7. Bhujangasana (Cobra Pose)
Breathing: Inhale
How to Perform
- Slide forward.
- Lift chest upward.
- Keep elbows close.
- Shoulders relaxed.
Benefits
- Strengthens the spine.
- Improves posture.
- Stimulates abdominal organs.
8. Parvatasana (Mountain Pose)
Breathing: Exhale
How to Perform
- Lift hips upward.
- Form an inverted V-shape.
- Press heels toward the floor.
- Relax the head.
Benefits
- Strengthens arms and legs.
- Stretches the entire body.
- Improves circulation.
9. Ashwa Sanchalanasana (Equestrian Pose)
Breathing: Inhale
How to Perform
- Bring the right foot forward between the hands.
- Lower the left knee.
- Look upward gently.
Benefits
- Improves flexibility.
- Strengthens lower body.
- Opens hips and chest.
10. Padahastasana (Standing Forward Bend)
Breathing: Exhale
How to Perform
- Bring the left foot forward.
- Bend from the hips.
- Hands beside the feet.
Benefits
- Improves flexibility.
- Relieves tension.
- Stimulates digestive organs.
11. Hasta Uttanasana (Raised Arms Pose)
Breathing: Inhale
How to Perform
- Rise slowly.
- Lift arms overhead.
- Gently arch backward.
Benefits
- Expands the chest.
- Improves posture.
- Energizes the body.
12. Pranamasana (Prayer Pose)
Breathing: Exhale
How to Perform
- Return to standing position.
- Bring palms together at the chest.
- Relax and observe the breath.
Benefits
- Restores balance.
- Encourages mindfulness.
- Completes the cycle harmoniously.
Complete Breathing Pattern
| Step | Pose | Breath |
|---|---|---|
| 1 | Pranamasana | Normal |
| 2 | Hasta Uttanasana | Inhale |
| 3 | Padahastasana | Exhale |
| 4 | Ashwa Sanchalanasana | Inhale |
| 5 | Dandasana | Hold |
| 6 | Ashtanga Namaskara | Exhale |
| 7 | Bhujangasana | Inhale |
| 8 | Parvatasana | Exhale |
| 9 | Ashwa Sanchalanasana | Inhale |
| 10 | Padahastasana | Exhale |
| 11 | Hasta Uttanasana | Inhale |
| 12 | Pranamasana | Exhale |
Recommended Practice
- Beginners: 3–6 rounds daily.
- Intermediate: 6–12 rounds daily.
- Advanced: 12–24 rounds daily.
- Practice on an empty stomach.
- Move with awareness rather than speed.
- Focus on synchronizing movement with breath.
One complete round consists of all 12 positions. Regular practice helps improve flexibility, strength, stamina, posture, concentration and overall wellbeing.
