Surya Namaskar: The Complete Sun Salutation Guide
Surya namaskar 6 illustrations Updated 2 Nov 2026
Surya namaskar, the sun salutation, is a flowing sequence of 12 yoga poses linked to the breath, traditionally practised facing the rising sun. One round warms up nearly every major muscle, moves the spine forward and back, and takes only a minute or two once you know it.
This hub explains what surya namaskar is, the 12 poses of surya namaskar in order, how many rounds to do and how to stay safe. Each part has its own detailed guide: the surya namaskar steps, the mantras, the benefits and surya namaskar for weight loss with a calorie estimator.
- Name
- Surya namaskar, sun salutation
- Positions
- 12 in one set, 24 in a full round
- Time per round
- About 1 to 3 minutes
- Best time
- Early morning, empty stomach
- Level
- Beginner with a slow pace
- Avoid if
- Acute back pain, late pregnancy, uncontrolled BP
What is surya namaskar?
Surya means sun and namaskar means greeting or salutation. Surya namaskar kya hai, in simple terms, is a greeting to the sun through movement. It is listed in Indian school syllabuses and government yoga protocols, and it is often the first yoga sequence people learn.
Because it combines forward bends, back bends, a lunge and a supported plank, many teachers use it as a complete warm-up before other asanas. Some people practise only surya namaskar each morning as their whole routine.
Surya namaskar in pictures
- Level
- Beginner
- Hold
- One breath
- Works on
- Posture, focus
Pranamasana, the prayer pose, opens and closes every set. Stand with feet together and weight even on both feet.
Teacher's cue: Join the palms at the chest and let your breath settle before you move.
- Level
- Beginner
- Hold
- One exhale
- Works on
- Hamstrings, back
Hasta padasana folds the body forward on the exhale. Bend the knees as much as you need to bring the palms down.
Teacher's cue: Fold from the hips and bend your knees freely so the back stays long.
- Level
- Beginner
- Hold
- One inhale
- Works on
- Hip flexors, thighs
Ashwa sanchalanasana, the equestrian pose, stretches the front of the back hip. Lower the back knee to the mat if balance is shaky.
Teacher's cue: Keep the front knee above the ankle and lift the chest as you look ahead.
- Level
- Beginner
- Hold
- Brief pause
- Works on
- Arms, chest
Ashtanga namaskara lowers eight points to the floor: two feet, two knees, two hands, chest and chin. Hips stay slightly lifted.
Teacher's cue: Drop the knees first, then slide the chest down between the hands.
- Level
- Beginner
- Hold
- 1 to 3 breaths
- Works on
- Shoulders, calves
Parvatasana, the mountain position, has the same shape as downward dog. Heels do not need to touch the floor.
Teacher's cue: Push the floor away with your hands and send the hips up and back.
- Level
- Beginner
- Hold
- 1 to 3 minutes a round
- Works on
- Whole body
Linked together, the 12 positions become one smooth flow. Learn each shape slowly before you try to move with the breath.
Teacher's cue: Let every movement start with the breath, never ahead of it.
The 12 poses of surya namaskar in order
There are slightly different versions between schools. This is the sequence most commonly taught in India.
| Step | Pose | Breath |
|---|---|---|
| 1 | Pranamasana (prayer pose) | Exhale |
| 2 | Hasta uttanasana (raised arms) | Inhale |
| 3 | Hasta padasana (hand to foot) | Exhale |
| 4 | Ashwa sanchalanasana (right leg back) | Inhale |
| 5 | Dandasana (plank) | Hold or exhale |
| 6 | Ashtanga namaskara (eight points) | Breath out |
| 7 | Bhujangasana (cobra) | Inhale |
| 8 | Parvatasana (mountain) | Exhale |
| 9 | Ashwa sanchalanasana (right foot forward) | Inhale |
| 10 | Hasta padasana | Exhale |
| 11 | Hasta uttanasana | Inhale |
| 12 | Pranamasana | Exhale |
For the detail of each position, with pictures and the common mistakes, follow the step by step surya namaskar guide.
How many steps are there in surya namaskar?
There are 12 steps in one set. A full round is two sets: the first leads with the right leg in steps 4 and 9, the second leads with the left. So a full round has 24 movements. When someone says they did 12 surya namaskar, they usually mean 12 full rounds.
Some schools teach a version with 10 positions, and the Ashtanga vinyasa style uses its own forms, often called type A and type B. If you have learned another version from a teacher, keep it. Consistency matters more than which version you follow.
How many rounds of surya namaskar should you do?
- First two weeks: 2 to 4 slow rounds, resting in child pose between them.
- After a month: 6 to 12 rounds most mornings.
- Experienced practitioners: some build up to 24 or even 108 rounds on special days, but only with good conditioning.
Quality beats quantity. A few rounds done with full breaths do more for you than many rushed ones. The weight loss page has a calculator that estimates calories from your weight and pace.
Surya namaskar mantras
Traditionally, each of the 12 positions is paired with a mantra, one of twelve names of the sun, beginning with Om Mitraya Namah and ending with Om Bhaskaraya Namah. Chanting is optional. Some people say the mantras aloud, others repeat them silently, and many simply breathe. The surya namaskar mantra page lists all twelve with meanings and a pronunciation guide.
Benefits of surya namaskar in brief
Regular practice may improve flexibility of the spine and hamstrings, build arm and shoulder strength, raise the heart rate gently and help with a calm, alert start to the day. Small studies have found improvements in muscle endurance and flexibility over a few weeks. The full list, with what the evidence says, is on the surya namaskar benefits page.
Safety and who should go slow
- Bend the knees in the forward folds if you have tight hamstrings or a sensitive lower back.
- Lower the knees in steps 4, 5 and 9 if your wrists or arms are weak.
- Skip the deep back bend in step 2 and keep cobra low if you have back pain.
- People with high blood pressure, heart disease, hernia or in pregnancy should ask a doctor first and practise slowly, without long holds.
- Many women prefer gentler practice during periods; listen to your body.
Before you start, warm up the neck, shoulders and wrists. A few rounds of cat cow pose are ideal.
Every surya namaskar guide on this site
| Guide | What it covers |
|---|---|
| Surya namaskar steps | All 12 positions of the sun salutation, with breath and pictures |
| Surya namaskar mantra | The twelve mantras in order, their meanings and matching steps |
| Surya namaskar benefits | What regular sun salutations do for strength, flexibility and mood |
| Surya namaskar for weight loss | Calories per round, a calculator and a plan that builds up |
Warm up first, move at a pace where you can breathe through the nose, and rest in child pose whenever you need to. Check with a doctor first if you have back, knee or heart problems or high blood pressure.
Questions people ask
What is surya namaskar called in English?
It is called sun salutation in English. Surya means sun and namaskar means a respectful greeting.
How many steps are there in surya namaskar?
There are 12 steps in one set. Two sets, one leading with each leg, make a full round of 24 movements.
Can surya namaskar be done at night?
Morning is traditional, but you can practise in the evening on an empty stomach. Keep the pace slower at night so it does not keep you awake.
Is surya namaskar enough exercise on its own?
For many people, 12 or more brisk rounds a day is a good full body routine. Adding a few balance poses and some walking makes it more complete.
Are there different types of surya namaskar?
Yes. The 12 step version is most common in India. Ashtanga vinyasa yoga uses its own sun salutations called A and B, and some schools teach shorter versions for beginners or older people.
Can beginners do surya namaskar?
Yes, if they move slowly, bend the knees in the folds and rest when needed. Learn the positions one by one before linking them with the breath.
Practise next
Surya namaskar stepsAll 12 positions of the sun salutation, with breath and pictures
Surya namaskar benefitsWhat regular sun salutations do for strength, flexibility and mood
Surya namaskar mantraThe twelve mantras in order, their meanings and matching steps
Surya namaskar for weight lossCalories per round, a calculator and a plan that builds up
Bhujangasana (cobra)Cobra pose: a gentle back bend lying on the belly
Downward dogThe inverted V: hips high, heels reaching, spine long