12 Poses of Surya Namaskar popularly known as 12 Steps of Sun Salutation in English / Surya Namaskara in Kannada is derived from a Sanskrit word सूर्य नमस्कार which means greetings or prayer to the Lord Surya – The Hindu God of Sun.
Initially, 12 poses of Surya namaskar was practised as an early morning practice prayer to the Lord Surya – who is believed to be the source of all lives in the universe. Today, yoga students all over the world learn & practice Surya namaskar 12 steps every day as a warm-up exercise before starting yoga asanas and hence it is known as ‘King of Yoga’ by great yogis. 12 step Surya Namaskara can either be practised with or without mantras.
“Sun Salutations Can Energise and Warm you, even on darkest and the coldest winter day”
Carol Krucoff
Introduction to 12 poses of Surya Namaskar:
Over the years, traditional yoga has been blended with many forms of exercise to achieve a greater level of fitness by its enthusiasts. While the standard practice includes 12 steps in Surya Namaskar, yoga experts believe that the sequence can be modified in various ways to arrive at many different versions. Practising 12 poses of Surya Namaskar at a slow pace focuses on flexibility and the practice of 12 steps of Surya Namaskar at a fast pace focuses on stamina.
While moving across geographical territories and centuries, the Surya Namaskar 12 Steps has seen a changing pattern to various forms, giving birth to various modifications. In fact, different forms of yoga schools have incorporated Surya Namaskar in their own unique ways.
Here, we highlight information on the 12 poses of Surya Namaskar with names & mantras in the Shivananda style.
Related Read: Benefits of Surya Namaskar Steps
How To Do 12 Steps of Surya Namaskar: Step By Step Instructions
You might be thinking “what are the 12 asanas of Surya Namaskar?”, To make it easy we have mentioned the Surya Namaskar names of postures below,
Names of 12 steps of Surya Namaskar:
- Pranamasana or Prayer Pose
- Hasta Uttanasana or Raised Arms Pose
- Hasta Padasana or Hand to Foot Pose
- Ashwa Sanchalanasana or Equestrian Pose
- Dandasana or Stick Pose
- Ashtanga Namaskara or Salute with Eight Parts Pose
- Bhujangasana or Cobra Pose
- Adho Mukha Svanasana or Downward-Facing Dog Pose
- Ashwa Sanchalanasana or Equestrian Pose
- Hasta Padasana or Hand to Foot Pose
- Hasta Uttanasana or Raised Arms Pose
- Pranamasana or Prayer Pose
The method, process, and mantras along with the benefits of above-mentioned Surya namaskar 12 steps are detailed below,
1. Pranamasana (Sanskrit) or Prayer Pose (English)
How to practice Pranamasana or Prayer Pose:
- Stand erect with legs together. Ensure that the weight of the body is equally distributed
- Ensure that the shoulders are relaxed without fidgeting
- Bring your hands to heart centre in namaskara mudra
- Look straight ahead
- Inhale and chant the prayer mentioned below,
Prayer to be chanted in Pranamasana:
ॐ मित्राय नमः
Om Mitraaya Namaha
Meaning of Pranamasana Prayer:
One Who is friendly to all
Health benefits of Pranamasana or Prayer Pose:
- Helps in maintaining the balance of the body
- Relaxes the nervous system
- Sets concentration for beginning the 12 poses of Surya Namaskar Yogasan
With a deep inhalation, let’s move to step 2 of Surya Namaskar posture
2. Hasta Uttanasana (Sanskrit) or Raised Arms Pose (English)
How to practice Hasta Uttanasana or Raised Arms Pose:
- Lift your hands keeping the hands and ears in one straight line
- Take a gentle backbend to create a slight curve in the back
- Legs remain unchanged
- Lifting hands and taking a backbend should be done together
- Breathe in deeply while staying in the pose
Prayer to be chanted in Hasta Uttanasana:
ॐ रवये नमः।
Om Ravaye Namaha
Meaning of Hasta Uttanasana Prayer:
The sparkling one, the lustrous one
Health Benefits of Hasta Uttanasana or Raised Arms Pose:
- Stretches and tones the abdomen muscles
- Expands the chest, helping in maximum intake of oxygen
With an exhalation, let’s move to step 3 of Surya namaskar aasan
3. Hasta Padasana (Sanskrit) or Hand to Foot Pose (English)
How to practice Hasta Padasana or Hand to Foot Pose:
- Bend forward from the hips
- Try to touch the palms to the floor
- If touching palms to the floor is difficult, you can softly bend your knees
- Try to touch the forehead to the knees
Prayer to be chanted in Hasta Padasana:
ॐ सूर्याय नम:।
Om Suryaya Namaha
Meaning of Hasta Padasana Prayer:
Prayer to the one who removes darkness & the one who generates activity
Health benefits of Hasta Padasana or Hand to Foot Pose:
- Makes the hips flexible
- Stretches the hamstrings
- Opens up the hips, shoulders, and arms
With an inhalation, let’s move to step 4 of Surya Namaskar prayer
4. Ashwa Sanchalanasana (Sanskrit) or Equestrian Pose
How to practice Ashwa Sanchalanasana or Equestrian Pose:
- From Hasta Padasana, take the right leg as far back as possible keeping the left knee bent.
- While in the pose ensure that the left knee and the ankle are in 90 degrees
- If the left knee is ahead of the ankle, with the help of hands pull your left ankle until the knee and ankle are in one straight line (perpendicular to the floor)
- With fingers touching the floor, Ensure that the left foot is in between the palms
- Face looking straight and right knee rested on the floor with ankles flexed outwards
Prayer to be chanted in Ashwa Sanchalanasana:
ॐ भानवे नमः।
Om Bhaanave Namaha
Meaning of Ashwa Sanchalanasana Prayer:
Prayer to the one who illuminates
Health benefits of Ashwa Sanchalanasana or Equestrian Pose:
- Stretches the muscles of legs
- Good for digestion, constipation, and sciatica.
Holding the breath, let’s move to step 5 of Surya Namaskara sequence
5. Dandasana (Sanskrit) or Stick Pose (English)
How to practice Dandasana or Stick Pose:
- From Ashwa Sanchalanasana, take your left leg back to join the right leg
- Keep your body straight like a stick
- Look straight ahead and your back is straight as well.
- Toes & ankles are flexed inwards
Prayer to be chanted in Dandasana:
ॐ खगाय नमः।
Om Khagaya Namaha
Meaning of Dandasana Prayer:
Prayers to the one who moves in the sky
Health benefits of Dandasana or Stick Pose:
- Strengthens the back and arms
- Improves posture
- Stretches the shoulders, spine, and chest
With an exhalation, let’s move to step 6 of Surya Namaskara sequence
6. Ashtanga Namaskara (Sanskrit) or Salute with Eight Parts Pose (English)
How to practice Ashtanga Namaskara or Eight Parts Pose:
- From Dandasana, Lower the chest to the ground
- Rest your knees and toes on the floor
- Look straight ahead and your back is straight as well
- The hip and abdomen are slightly raised up
- Only chin, check, knees, toes are supported on the floor
Prayer to be chanted in Ashtanga Namaskara:
ॐ पूष्णे नमः।
Om Pooshne Namaha
Meaning of Ashtanga Namaskara Prayer:
Namaste to the one who is the giver of nourishment and fulfillment
Health benefits of Ashtanga Namaskara or Eight Parts Pose:
- It strengthens the muscles of the hands, legs, and chest
With an inhalation, let’s move to step 7 of Surya Namaskara sequence
7. Bhujangasana (Sanskrit) or Cobra Pose (English)
How to practice Bhujangasana or Cobra Pose:
- From Ashtanga Namaskara, slide forward and raise the chest and look up at the ceiling
- Hug the elbows back into your body
- Move shoulders away from the ears & Hands are in line with shoulders
- Legs remain together
Prayer to be chanted in Bhujangasana:
ॐ हिरण्यगर्भाय नमः।
Om Hiranya Garbhaya Namaha
Meaning of Bhujangasana Prayer:
Namaste to the one who has a brilliance that shines like gold
Health Benefits of Bhujangasana or Cobra Pose:
- Bhujangasana stretches the shoulders, chest, and back.
- Improves the mood
- Energizes the heart
With an exhalation, let’s move to step 8 of 12 Step Surya Namaskara sequence
8. Adho Mukha Svanasana (Sanskrit) or Downward-Facing Dog Pose (English)
How to practice Adho Mukha Svanasana or Downward-Facing Dog Pose:
- From Bhujangasana, lift your hips and lower your chest
- Spread the palms completely on the floor
- Try to touch your feet completely to the floor
- Legs remain together
Prayer to be chanted in Adho Mukha Svanasana:
ॐ मरीचये नमः।
Om Mareechaye Namaha
Meaning of Adho Mukha Svanasana Prayer:
Namaste to the one who gives light with infinite rays
Health Benefits of Adho Mukha Svanasana or Downward-Facing Dog Pose:
- Adho Mukha Svanasana strengthens arms and legs
- This pose increases blood flow to the spinal region
- Stretches Hand, Hamstring, Shoulder, Calf, Arches of the foot
With inhalation let’s move to step 9 of 12 Step Surya Namaskara sequence
9. Ashwa Sanchalanasana (Sanskrit) or Equestrian Pose (English)
Instructions for the pose:
- Repeat the step (4) again but with the opposite side
- Inhale, bring your right foot forward and place it between your hands
- While in the pose ensure that the right knee and the ankle are in 90 degrees
- If the right knee is ahead of the ankle, with the help of hands pull your left ankle until the knee and ankle are in one straight line (perpendicular to the floor)
- With fingers touching the floor, Ensure that the right foot is in between the palms
- Face looking straight and left knee rested on the floor with ankles flexed outwards
Prayer to be chanted in the pose:
ॐ आदित्याय नम:।
Om Aadityaaya Namaha
Meaning of the Prayer:
Prayer to the one who illuminates
let’s move to step 10 of 12 step Surya Namaskara sequence
10. Hasta Padasana (Sanskrit) or Hand to Foot Pose (English)
Instructions for the pose:
- From Ashwa Sanchalanasana, exhale and bring your left foot forward
- Keep your palms on the ground
- If touching palms to the floor is difficult, you can softly bend your knees
Prayer to be chanted in the pose:
ॐ सवित्रे नमः।
Om Savitre Namaha
Meaning of Hasta Padasana Prayer:
Prayer to the one who is responsible for life
let’s move to step 11 of 12 step Surya Namaskar prayer
11. Hasta Uttanasana (Sanskrit) or Raised Arms Pose (English)
Instructions for the pose:
- lift up the hands keeping the hands and ears in one straight line
- Take a gentle backbend to create a slight curve
- Legs remain unchanged
- Lifting hands and taking a backbend should be done together
- Breathe in deeply while staying in the pose
Prayer to be chanted in the pose:
ॐ अर्काय नमः।
Om Arkaaya Namaha
Meaning of Prayer:
One who is worthy of praise and glory.
let’s move to step 12 of 12 – step Surya namaskar aasan
12. Pranamasana (Sanskrit) or Prayer Pose (English) – Back to Step 1
Prayer to be chanted in Pranamasana:
ॐ भास्कराय नमः।
Om Bhaskaraya Namaha
Meaning of Pranamasana Prayer:
Giver of wisdom and cosmic illumination
Summary of 12 Poses of Surya Namaskar Mantras & Meaning:
| Step in Surya Namaskar | Mantra In English | Meaning |
|---|---|---|
| Step 1 | Om Mitraaya Namaha | One Who is friendly to all |
| Step 2 | Om Ravaye Namaha | The sparkling one the lustrous one |
| Step 3 | Om Suryaya Namaha | Prayer to the one who removes darkness & the one who generates activity |
| Step 4 | Om Bhaanave Namaha | Prayer to the one who illuminates |
| Step 5 | Om Khagaya Namaha | Prayers to the one who moves in the sky |
| Step 6 | Om Pooshne Namaha | Namaste to the one who is the giver of nourishment and fulfillment |
| Step 7 | Om Hiranya Garbhaya Namaha | Namaste to the one who has a brilliance that shines like gold. |
| Step 8 | Om Mareechaye Namaha | Namaste to the one who gives light with infinite rays |
| Step 9 | Om Aadityaaya Namaha | Prayer to the one who illuminates |
| Step 10 | Om Savitre Namaha | Prayer to the one who is responsible for life |
| Step 11 | Om Arkaaya Namaha | One who is worthy of praise and glory |
| Step 12 | Om Bhaskaraya Namaha | Giver of wisdom and cosmic illumination |
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