Sūrya Namaskār
Sūrya Namaskār
- Category
- Āsana
- Level
- Beginner
- Duration
- 10–20 minutes
Sun Salutation — a flowing sequence of twelve postures performed in reverence to Bhagavān Sūrya (the Sun), the source of all life, warming and energising the entire body while synchronising movement with breath in a moving meditation.
Overview
Sūrya Namaskār is perhaps the most complete single practice in the entire Haṭha Yoga tradition. As a sequence of twelve postures linked by breath, it is simultaneously a form of worship, a physical practice, a prāṇāyāma, and a moving meditation. Performed at dawn while facing the rising sun, it is an offering of the practitioner's entire being — body, breath, and awareness — to the source of all life and light.
The practice is addressed to Bhagavān Sūrya — the Sun, revered in the Vedic tradition as a direct manifestation of the Divine, and described in the Āditya Hṛdayam (the Heart of the Sun, from the Vālmīki Rāmāyaṇa) as the soul of the universe, the cause of rain, the sustainer of all life. 'Ādityahṛdayaṃ puṇyaṃ sarvaśatrumaṇaśanam' — the Āditya Hṛdayam is sacred, destroying all enemies (within and without).
Each of the twelve postures in the sequence corresponds to one of the twelve names (dvādaśanāmāni) of Bhagavān Sūrya, and each position is performed with a specific mantra and breath, creating a deeply integrated experience of physical movement, prāṇic activation, and devotional awareness.
As a physical practice, Sūrya Namaskār moves the spine through its full range of forward and backward bending, strengthens and stretches every major muscle group, elevates the heart rate, and generates warmth throughout the body — all in a single, flowing sequence that takes just 2 to 3 minutes per round.
How to Practise
Prāṇāmāsana (Prayer Pose): Stand at the front of your mat with the feet together. Bring the palms together in Namaskār Mudrā at the heart centre. Exhale completely, centering the awareness. Silently offer the salutation: 'Om Mitrāya Namaḥ' (Salutation to the friend of all).
This posture establishes the intention of the practice. Take a moment to feel gratitude before beginning.
Hasta Uttānāsana (Raised Arms Pose): Inhale, sweep the arms upward and overhead, arching gently backward from the upper back and lifting the gaze. Lengthen the entire front of the body. Mantra: 'Om Ravaye Namaḥ' (Salutation to the radiant one).
Keep the lower back long — the arch should come from the upper back, not a compression of the lumbar.
Pādahastāsana (Hand-to-Foot Pose): Exhale, fold forward from the hips (not the waist), bringing the hands to the floor beside the feet or resting them on the shins. Relax the head and neck completely. Mantra: 'Om Sūryāya Namaḥ' (Salutation to he who induces activity).
Bend the knees as generously as needed to bring the hands to the floor while keeping the spine lengthened.
Aśva Sañcalanāsana (Equestrian Pose): Inhale, step the right foot far back and lower the right knee to the floor. Lift the chest, draw the shoulders back, and gaze forward and slightly upward. Mantra: 'Om Bhānave Namaḥ' (Salutation to he who illumines).
Daṇḍāsana (Plank Pose): Exhale, step the left foot back to meet the right, forming a straight plank from heels to crown. Arms are straight, core engaged, body in one long diagonal line. Mantra: 'Om Khagāya Namaḥ' (Salutation to he who moves through the sky).
Press evenly through all ten fingers. Keep the hips level — neither raised nor dropped.
Aṣṭāṅga Namaskār (Eight-Limb Salutation): Exhale fully, lower the knees, chest, and chin to the floor simultaneously, keeping the hips slightly raised. Eight points of the body touch the floor: toes, knees, chest, chin, and both hands. Mantra: 'Om Pūṣṇe Namaḥ' (Salutation to the nourisher of all).
This posture is a full bow of the body to the Sun — a physical prostration.
Bhujaṅgāsana (Cobra Pose): Inhale, slide the chest forward and upward, straightening the arms partially or fully, arching the back and lifting the gaze upward. Keep the legs engaged and the pelvis pressed toward the floor. Mantra: 'Om Hiraṇyagarbhāya Namaḥ' (Salutation to the golden cosmic womb).
The cobra lifts from the strength of the back muscles. Do not push up on the arms alone — feel the backbend throughout the entire spine.
Adho Mukha Śvānāsana (Downward-Facing Dog): Exhale, tuck the toes, lift the hips high and back, forming an inverted V-shape. Press the heels toward the floor, lengthen the spine, and let the head hang freely. Mantra: 'Om Marīcaye Namaḥ' (Salutation to the rays of light).
Hold for 3–5 breaths if desired, or simply pass through with the exhale.
Aśva Sañcalanāsana (Equestrian Pose, second side): Inhale, step the right foot forward between the hands, lowering the left knee. Mirror of Step 4. Mantra: 'Om Ādityāya Namaḥ' (Salutation to the son of Aditi, the cosmic mother).
Pādahastāsana (Hand-to-Foot Pose): Exhale, bring the left foot forward to join the right. Fold forward, relaxing the head and neck as in Step 3. Mantra: 'Om Savitre Namaḥ' (Salutation to the stimulator and vivifier).
Hasta Uttānāsana (Raised Arms Pose): Inhale, sweep the arms forward, upward, and overhead, arching gently back as in Step 2. Mantra: 'Om Arkāya Namaḥ' (Salutation to he who is fit to be praised).
Prāṇāmāsana (Prayer Pose): Exhale, bring the palms back to Namaskār Mudrā at the heart. Stand in stillness for a breath. Mantra: 'Om Bhāskarāya Namaḥ' (Salutation to he who leads to enlightenment). This completes one half-round.
One full round consists of two half-rounds, the second beginning by stepping the left foot back first in Step 4. Practise 3 to 12 full rounds, moving slowly and with full attention.
Benefits
A complete full-body warm-up in a single flowing sequence
Strengthens the arms, shoulders, core, legs, and back simultaneously
Develops flexibility in the spine, hips, hamstrings, and chest
Elevates the heart rate and improves cardiovascular fitness
Stimulates all the major organ systems through the compression and extension of the sequence
Cultivates breath-movement synchronisation — the foundation of all dynamic yoga practice
As a devotional practice, generates a spirit of gratitude and reverence at the beginning of the day
Precautions
Avoid during pregnancy, particularly after the first trimester
Avoid with acute wrist, shoulder, or lower back injuries
Those with high blood pressure should avoid the forward bends and inversions until the blood pressure is managed
Practise gently or skip the full backbend in Bhujaṅgāsana if there is a history of spinal disc herniation
Variations and Adaptations
Slow Sūrya Namaskār: holding each posture for 3–5 breaths transforms the sequence into a deep stretching practice
Sūrya Namaskār B (Ashtanga style): a more vigorous variation that includes Vīrabhadrāsana I (Warrior I) and Utkatāsana (Chair Pose) in the sequence
Chair-supported Sūrya Namaskār: for those with mobility limitations, the sequence can be adapted using a chair for support in standing postures and omitting the floor postures
Related Practices
Explore Further
Key Terms
AsanaYoga
Seat or physical posture — the third limb of Patanjali's Ashtanga Yoga. Patanjali's Yoga Sutras (2.46) defines asana simply: 'sthira sukham asanam' — 'the posture should be steady and comfortable.' The elaborate system of physical postures that constitutes modern Hatha Yoga is a much later development; for Patanjali, the function of asana is primarily to make the body stable enough for meditation.
See also: Ashtanga Yoga, Pranayama, Dhyana, Samadhi
NamaskarPractice
A respectful salutation with palms joined (anjali mudra); an acknowledgment of the divine presence in the person greeted. The word derives from namas (bowing) and kara (maker). Namaskar is deeper than a simple greeting — it expresses the recognition that the same consciousness dwells in all beings.
SuryaDeity
The sun deity — one of the Adityas (solar deities) and one of the five primary deities of Smarta Hinduism (the Panchayatana). Surya is the visible form of Brahman, the light that makes all perception possible. The Gayatri Mantra is addressed to Surya as Savitri (the vivifying sun). Surya worship includes the arghya (water offering to the rising sun) practiced daily in Sandhyavandanam, the Surya Namaskar (twelve-posture solar salutation), and the festivals of Makar Sankranti, Pongal, and Chhath Puja.
See also: Gayatri Mantra, Makar Sankranti, Pongal, Agni, Indra
Surya NamaskarYoga
Sun salutation; a sequence of twelve yoga postures performed in a flowing series as a salutation to the sun. Each position is accompanied by a specific breath and a mantra honoring the sun. Surya Namaskar is a complete practice integrating asana, pranayama, and devotion.
See also: Asana, Surya, Hatha Yoga, Pranayama