How to Perform Surya Namaskar

Last Updated: June 20, 2022

Surya Namaskar is a sequence of 12 steps of asanas performed as a warm up in a yoga session. It originated in India to salute the Sun, which is considered a deity and worshipped. One Surya Namaskar has 12 steps and one set of Surya Namaskar comprises 12 Surya Namaskars. You can start with a set of three or six and gradually increase the number to 12. It is customary that 12 salutations be chanted before each Surya Namaskar (12 step sequence).^{[1]
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Steps

1
Join your palms and stand straight. Make the salutation: ॐ मित्राय नमः (om mitrāya namaḥ).^{[2]
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2
Raise your hands and stretch them back. Make the salutation: ॐ रवये नमः (om ravaye namaḥ.)^{[3]
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3
Bend down and try to hold your ankles with your hands. Make the salutation: ॐ सूर्याय नमः (om sūryāya namaḥ).^{[4]
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4
Place the right foot at the back, left foot under the torso and look straight. Make the salutation: ॐ भानवे नमः (om bhānava namaḥ).^{[5]
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5
Put both legs together at the back, keep your elbow straight and keep your spine straight. Make the salutation: ॐ खगाय नमः (om khagāya namaḥ).^{[6]
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6
Bend your elbows and push your body towards the floor, keeping it stiff like a push-up. Make the salutation: ॐ पूष्णे नमः (om pūṣṇe namaḥ).
7
Push your hips towards the floor, hands straight, chest up and stretch your shoulders up. Make the salutation: ॐ हिरण्यगर्भाय नमः (om hiraṇya garbhāya namaḥ).^{[7]
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8
Keep your hands in the same position, raise your hip and back to form a curve. Make the salutation: ॐ मरीचये नमः (om marīcaye namaḥ).
9
Retract to form position as in step 4 using the opposite legs. Make the salutation: ॐ आदित्याय नमः (om ādityāya namaḥ).
10
Retract to form position as in step 3. Make the salutation: ॐ सवित्रे नमः (om savitre namaḥ).
11
Stand straight as you raise your hands above your head. This is the same as step 2, without a stretch. Make the salutation: ॐ अर्काय नमः (om arkāya namaḥ).
12
Bring your hands back to the position in step 1. Make the salutation: ॐ भास्कराय नमः (om bhāskarāya namaḥ).