Surya Namaskar — The Complete Sun Salutation
A 12-step Vedic practice for whole-body vitality
Master the traditional Surya Namaskar sequence with correct breathing, mantras, and alignment. This foundational Rishiyog practice energizes every system of the body and calms the mind.
Guided Practice Steps
Move with intention and awareness
1
Pranamasana (Prayer Pose)
Stand erect with feet together. Bring palms together at the heart center in Namaskar Mudra. Breathe naturally and set your Sankalpa (intention) for the practice.
2
Hasta Uttanasana (Raised Arms Pose)
Inhale deeply, raise arms overhead, and gently arch the spine backward. Stretch from the fingertips to the toes, opening the chest and heart.
3
Padahastasana (Hand to Foot Pose)
Exhale completely and fold forward from the hips, bringing hands to the floor beside your feet. Keep the spine long; bend knees slightly if needed.
4
Ashwa Sanchalanasana (Equestrian Pose)
Inhale and step the right leg far back, placing the knee on the floor. Look up, opening the chest. Left knee is directly over the left ankle.
5
Parvatasana (Mountain Pose / Downward Dog)
Exhale and step the left leg back. Lift the hips high, pressing heels toward the floor. Form an inverted V-shape with the body, head between the arms.
6
Ashtanga Namaskar (Eight-Limbed Salutation)
Holding the breath, lower knees, chest, and chin to the floor. Eight points touch the ground: two feet, two knees, two palms, chest, and chin.
7
Bhujangasana (Cobra Pose)
Inhale and slide forward, raising the chest into Cobra. Keep elbows slightly bent and shoulders away from ears. Gaze gently upward.
Transformative Benefits
Nourish your body and mind
- Strengthens and stretches all major muscle groups
- Improves cardiovascular endurance and lung capacity
- Stimulates the digestive system and metabolism
- Balances the endocrine system and hormonal health
- Calms the nervous system and reduces stress
- Builds discipline and consistency in daily Sadhana
Mindful Completion
Carry your practice forward
Surya Namaskar is best practiced at sunrise facing the east. Begin with 3 rounds and gradually increase to 12. Combine with Surya mantras for deeper spiritual benefit. As the Rishis taught, this single practice can serve as a complete Sadhana when done with awareness, devotion, and correct breathing.
