सूर्य नमस्कार
Surya Namaskar — Salutation to the Sun
Twelve postures, twelve names of the Sun, one flowing bow to the dawn — asana, breath and mantra in a single garland.
In the simplest words
It's a good-morning dance for the sun: twelve moves that go bow → stretch up → touch your toes → big lunge → plank → lie down → cobra → mountain → and back again. With every move you say one of the sun's twelve names. One round and you're fully awake!
Practise along
Step through the postures at your own pace with the arrows, or press play and let each posture time itself. Arrow keys work too.
1. Pranamasana — Prayer Pose
Breathe out
Stand tall facing the sun, palms joined at the heart. Exhale, and bow inwardly to the light.
ॐ मित्राय नमः
om mitrāya namaḥ
Posture 1 of 12
What it is
Surya Namaskar is the whole of yoga folded into one sequence: twelve postures that bow, rise, fold and arch in a wave, each carried on its own breath, each traditionally greeted with one of the twelve names of Surya — "Om Mitraya Namah" for the first bow, through to "Om Bhaskaraya Namah" as the palms return to the heart. Practised facing the rising sun, it is at once exercise, pranayama and japa. One round works every major muscle chain; the mantras turn the round into worship. Schools vary in small details (the fifth posture is a plank in some lineages, the mountain in others) — the sequence here is the widely taught form, and your family's or teacher's version is equally right.
Where it comes from: Classical Indian tradition, standardised through modern hatha lineages (Bihar, Sivananda and others); the twelve-name japa is its traditional heart.
Rounds & rhythm
One round = the 12 postures (a full round is two — leading once with each leg). Begin with 2–4 rounds and grow gently; 12 rounds is the daily practice many modern schools teach. Face east, into the morning sun, if you can.
What it is kept for
A complete daily practice in ten minutes — strength, breath, flexibility and japa together; the traditional way to greet Ravivar and every sunrise.
Before you practise — health first
Skip or take a gentle chair-based practice with heart conditions, uncontrolled blood pressure, hernia, severe back trouble or fever; in pregnancy practise only a version your doctor and teacher approve. Warm up, move with the breath, and let speed come after months, not minutes.
Every posture, in order
1. Pranamasana — Prayer Pose
exhale
Stand tall facing the sun, palms joined at the heart. Exhale, and bow inwardly to the light.
ॐ मित्राय नमःfull mantra →
2. Hasta Uttanasana — Raised Arms
inhale
Inhale, sweep the arms up and slightly back, lifting the chest to the sky.
ॐ रवये नमःfull mantra →
3. Padahastasana — Standing Forward Bend
exhale
Exhale and fold forward from the hips, hands beside the feet — knees soft as needed.
ॐ सूर्याय नमःfull mantra →
4. Ashwa Sanchalanasana — Equestrian Pose
inhale
Inhale, step the right leg far back, knee to the floor; chest forward, gaze up.
ॐ भानवे नमःfull mantra →
5. Dandasana — Plank
hold
Holding the breath in, step the left leg back too: one straight line from head to heels. (Some lineages take Parvatasana here — both are correct.)
ॐ खगाय नमःfull mantra →
6. Ashtanga Namaskara — Eight Limbs Bow
exhale
Exhale, lower knees, chest and chin to the earth — eight points touching, hips slightly raised.
ॐ पूष्णे नमःfull mantra →
7. Bhujangasana — Cobra
inhale
Inhale, slide forward and lift the chest into the cobra — hips grounded, elbows soft.
ॐ हिरण्यगर्भाय नमःfull mantra →
8. Parvatasana — Mountain
exhale
Exhale, lift the hips high into the mountain — heels reaching down, head between the arms.
ॐ मरीचये नमःfull mantra →
9. Ashwa Sanchalanasana — Equestrian Pose
inhale
Inhale, step the right foot forward between the hands; left knee down, gaze up.
ॐ आदित्याय नमःfull mantra →
10. Padahastasana — Standing Forward Bend
exhale
Exhale, bring the left foot beside the right and fold over the legs again.
ॐ सवित्रे नमःfull mantra →
11. Hasta Uttanasana — Raised Arms
inhale
Inhale, rise all the way up, arms sweeping overhead and slightly back.
ॐ अर्काय नमःfull mantra →
12. Pranamasana — Prayer Pose
exhale
Exhale, return the palms to the heart. Stand a moment in the light you greeted.
ॐ भास्कराय नमःfull mantra →