12 Steps of Surya Namaskar Yoga: A Moving Meditation

One of the most hallowed sequences in yoga is Surya Namaskar, or Sun Salutation. It’s a graceful series of 12 acts that’s done in a flowing sequence, traditionally at  daylight. Surya Namaskar is, beyond a physical drill, a moving contemplation, blending breath, body, and intention — an  recognizing of life- giving energy of the sun. 

The Philosophy of Surya Namaskar Yoga

 It’s based on the Sanskrit words Surya( Sun) and Namaskar( bowing or salutation). Because ancient yogis understood the sun as the wellspring of all life, this sequence was created as a means of giving thanks and harmonizing with the  measures of nature. 

When done as practice of  awareness, Surya Namaskar Yoga isn’t just exercise, it becomes a spiritual sadhana that awakens the body, calms the mind and energizes the soul. 

The 12 Steps of Surya Namaskar Yoga

 Each posture is coordinated with breath, interspersing between inhales and exhales to  produce a dynamic inflow. 

1. Pranamasana (Prayer Pose)

Pranamasana surya namaskar yoga
  • Breath Exhale 
  • Stand altitudinous in Tadasana, hands in Namaste at the heart center. Ground yourself and set your intention. 

2. Hastauttanasana (Raised Arms Pose)

Hastauttanasana surya namaskar yoga
  • Breath Inhale 
  • Raise your arms above,  bow slightly back, and stretch the whole body overhead.

3. Hasta Padasana (Standing Forward Bend)

Hasta Padasana surya namaskar yoga
  • Breath Exhale 
  • Bend forward from the hips, hands touching the  bottom beside your  bases.

4. Ashwa Sanchalanasana (Equestrian Pose)

ASHWA SANCHALASANA surya namaskar yoga
  • Breath Inhale 
  • Step the right leg back, drop the knee, look up,  casket open.

5. Dandasana (Plank Pose)

Dandasana surya namaskar yoga
  • Breath Hold the breath( retention) 
  • Step the left leg back. Body in a straight line, shoulders over wrists.

6. Ashtanga Namaskara (Eight-Limbed Pose)

Ashtanga Namaskara surya namaskar yoga
  • Breath Exhale 
  • Drop knees,  casket, and chin to the  bottom. Hips slightly raised. 

7. Bhujangasana (Cobra Pose)

Bhujangasana surya namaskar yoga
  • Breath Inhale 
  • Slide forward, lift the casket over. Keep elbows slightly  fraudulent, shoulders relaxed.

8. Adho Mukha Svanasana (Downward-Facing Dog)

Adho Mukha Svanasana surya namaskar yoga
  • Breath Exhale 
  • Lift hips up and back, forming an  inverted V- shape.

9. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana surya namaskar yoga
  • Breath Inhale 
  • Step the right  bottom forward between the hands, left knee on the  bottom, look up.

10. Hasta Padasana (Standing Forward Bend)

Hasta Padasana surya namaskar yoga
  • Breath Exhale 
  • Bring the left  bottom forward, bend from the hips, and touch your toes.

11. Hastauttanasana (Raised Arms Pose)

Hastauttanasana surya namaskar yoga
  • Breath Inhale 
  • Stretch arms over, gentle backbend, lift through the chine.

12. Pranamasana (Prayer Pose)

Pranamasana surya namaskar yoga
  • Breath Exhale 
  • Return to the starting position with hands in Namaste.

  One round =  12  ways. Traditionally, 12 rounds( 6 per leg) are performed daily for balance and vitality. 

Benefits of Surya Namaskar

 Regular practice of Surya Namaskar offers physical,  internal, and spiritual benefits 

 🔹 Physical Benefits of Surya Namaskar

  • Enhances inflexibility and posture 
  • Strengthens muscles, joints, and bones 
  • Improves digestion, metabolism, and blood rotation 
  • Boosts energy  situations 
  • Aids in weight  operation 

 🔹 Mental & Emotional Benefits of Surya Namaskar

  • Reduces stress, anxiety, and  internal fatigue
  • Improves focus,  attention, and clarity 
  • Balances  feelings and creates inner harmony

 🔹 Spiritual Benefits of Surya Namaskar

  • Cultivates  awareness and presence 
  • Aligns breath with movement — turning action into contemplation
  • Connects to the natural  measures of the day and inner  tone 

✅ Dos and ❌ Don’ts of Surya Namaskar Yoga

✅ DO:

  • Perform these on an empty stomach( stylish in the early morning) 
  • Warm up slightly before doing 
  • Coordinating breath with the movement 
  • Be a clean, quiet, well-  voiced place to exercise
  • Remain present — pay attention to breathing and alignment

❌ DON’T:

  • Take your time — be graceful and  purposeful
  • noway force through pain or discomfort
  • Do n’t exercise if you have injuries, fever or you are menstruating pregnant( except if your croaker / yoga  school teacher recommends it) 
  • Do n’t compare yourself with others —  recognize your body’s  meter

Conclusion

The 12 steps of surya namaskar are a complete workout for the body, mind, and breath. This flowing yoga sequence helps make your body strong and flexible, while also calming your mind. Each pose connects smoothly to the next, helping you feel more focused and relaxed. Practicing surya namaskar daily, especially in the morning, can boost your energy and reduce stress. It’s more than just exercise – it’s a peaceful way to start your day and feel more connected to yourself. Over time, it can improve both your physical health and your inner peace.

“Salute the sun, and you salute the light within.”

Also Read: Yoga Mudrasana

Frequently Asked Questions( FAQs)

 newcomers can start with 3- 5 rounds and traditionally  make up to 12. Indeed, many rounds done mindfully can be transformative. 

 Yes, though it’s traditionally done at  daylight, it can be  rehearsed at any time —  immaculately on an empty stomach. 

 Absolutely. It improves strength, inflexibility, abidance, and indeed cardiovascular health. It can be a full- body drill and contemplation in one. 

 Yes! Start  sluggishly, follow proper alignment, and  listen to your body. 

 It depends. variations may be necessary. Consult your yoga therapist or croaker before rehearsing during  gestation. 

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