Beauty Diet

A Complete Guide to 12 Poses of Surya Namaskar

A Complete Guide to 12 Poses of Surya Namaskar

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To greet a new day traditionally, Surya Namaskar is performed early in the morning. This is one of the fresh beginnings of your new day. After doing these 12 poses of Surya Namaskar we feel so active physically and mentally. This article will provide you a complete guide to do Surya Namaskar.


What is Surya Namaskar?

Surya Namaskar asanas are the traditional and ancient yoga practices for better body & mind management. The set of 12 asanas is dedicated to the Hindu God Surya. According to Hindu mythology, Lord’s sun is worshipped as the source of all life on earth. Life on earth would not be possible without the sun. What we eat, breathe, and drink has an element of the sun in it. Apart from this, Yoga asanas are practiced as it’s a full-body workout.

Doing 12 sets of Surya namaskar provides your body with excellent health benefits. It provides a full-body workout from toe to head. If we do Surya namaskar fastly it’s a good workout for your cardiovascular system.

Mental and Physical health

Surya Namaskar tones the entire body helps to lose weight and strengthens muscles and joints. It is useful to treat frozen shoulders. Daily Practice of these yoga asanas will reduce our stress level gradually and ensure a better functioning digestive system.

Mental and Physical Health.
Mental And Physical Health

Incredible Benefits of Surya Namaskar

  • Tones the entire body
  • Helps to lose weight
  • Better digestion system
  • Brings down blood sugar level
  • Reduce stress levels
  • Battle insomnia
  • Ensures regular menstrual cycle
  • The spinal cord and abdominal muscles are stretched
  • Improves balance in the nervous system
  • It promotes awesome balance between both sides of the body

12 Mantras in Surya Namaskar 

Mantras of Surya Namaskar.

12 Mantras in Surya Namaskar

Before we get into yoga poses, there are 12 Surya Namaskar mantras that can be chanted while practicing Surya Namaskar.

They are:

Om Mitraya Namah

Om Ravaye Namah

Om Suryaya Namah

Om Bhanave Namah

Om Khagaya Namah

Om Poosne Namah

Om Hiranya garbhaya Namah

Om Marichaya Namah

Om Adityaya Namah

Om Savitre Namah

Om Arkaya Namah

Om Bhaskaraya Namah

Surya Namaskar Poses

The first 7 postures are different and independent. The remaining are relevant to the first five but in reverse order.

12 poses of surya namaskar
12 Poses of Surya Namaskar

1) Pranamasana (Prayer Pose)

2) Hasta uttanasana (Raised arms Pose)

3) Hasta Padasana (Standing Forward Bend Pose)

4) Ashwa Sanchalanasana (Equestrian Pose)

5) Dandasana (Stick Pose)

6) Ashtanga Namaskar (Salute with eight parts)

7) Bhujangasana (Cobra Pose)

8) Adho Mukha Svanasana (Downward Facing Dog Pose)

9) Ashwa Sanchalanasana (Equestrian Pose)

10) Hasta Padasana (Standing Forward Bend )

11) Hasta Uttanasana (Raised arm Pose)

12) Tadasana (Mountain Pose)

12 Steps to Follow Surya Namaskar

Step 1: Pranamasana (Prayer Pose)

When we start doing this asana. We have to stand at the edge of the mat, Balance our weight equally on both feet. Expand our chest and relax our shoulders. when you breathe in, lift both arms up from the sides, after exhaling bring your palms together in front of the chest in a prayer position.

Prayer Pose

Prayer Pose

Step 2: Hasta uttanasana (Raised arms pose)

Inhale and stretch up the arms to the front, now exhale and take a pause for a second. Raise your arms up so that your arm touches the right ear and inhales. Go further at the backside and maintain the stretch throughout your body, keep bending backward make sure that there is no strain on the lower back. Stretch your lower back and keep your hips engaged for some time.

Raised arm Pose

Raised arm Pose

Step 3: Hasta Padasana (Standing Forward Bend Pose)

Stretching yourself out, bend forward from the waist. Stretch your legs and maintain your bodyweight equally balanced on both feet.

Standing Forward Bend Pose

Standing Forward Bend Pose

Step 4: Ashwa Sanchalanasana (Equestrian Pose)

Fold your right knee close towards the right side of the chest. Place your hands on the ground and spread the fingers. This posture provides psychical benefits and increases flexibility within the legs.

Eqquestrian Pose

Eqquestrian Pose

Step 5: Dandasana (Stick Pose)

Place the other leg back, rise up on both toes and bring the body to form a straight line. Toes and palms are firmly on the floor and place the body to form a straight line.

Stick Pose

Stick Pose

Step 6: Ashtanga Namaskar (Salute with eight parts)

Ashtanga Namaskara is also known as the Eight Limbed pose, where the body is balanced on eight-point of contact on the floor with feet, knees, chest, chin, and hands.

Salute With Eight Parts

Salute With Eight Parts

Step 7: Bhujangasana (Cobra Pose)

Drop your body on the ground. Initially, palms and elbows are on the ground. Raise the upper body as much as you can.

Cobra Pose

Cobra Pose

Step 8: Adho Mukha Svanasana

This pose is a bit difficult but has numerous effects on the body.  Ultimately touching the head on the floor and the weight falls on the body, palms, and feet. Stretch the arms straight, shoulder-width & feet are apart, straighten legs, and raise the hips as much as possible.

Adho Mukha Savasana
Adho Mukha Savasana

Step 9: Ashwa Sanchalanasana (Equestrian pose)

Breath in and place the right foot forward in between the hands. The left knee goes down on the floor. Press the hips down and lookup.

Equestrian Pose
Equestrian Pose

Step 10: Hastapadasana (Standing forward bend)

Breathing out, bring the left foot forward. Keep the palms on the floor. Try to touch your nose to the knees. Keep breathing. If you’re good at stretching. If not Bent your knees slightly.

Standing Forward bend

Standing Forward bend

Step 11: Hastauttanasana (Raised arms pose)

Raise the hand up, breathe in bend backward a bit, pushing the hips outwards slightly.

Raised Arm Pose

Raised Arm Pose

Step 12: Tadasana (Mountain Pose)

Straighten the body exhale, bring the arms down and then relax your body.


Above 12 postures are calculated as one set of Surya Namaskar. Repeat the same steps, as much as possible and habituate to do more sets for a healthy lifestyle.

Burning Calories Through Surya Namaskar

One set of Surya Namaskar burns 13.90 calories approximately. Initially, you can start with 5 sets as a beginner, and then increase up to 108.


Calories Burnt by Surya Namaskar Compared with Other 30 Mins Workouts:

Weightlifting = 120 calories

Tennis = 230 calories

Basketball = 266 calories

Beach volleyball = 259 calories

Football = 290 calories

Bicycling (14 – 15.9 mph) = 332 calories

Rock climbing = 363 calories

Running (7.5mph) = 411 calories

Surya Namaskar = 416 calories


Yoga is the amazing medicine and relief for nearly every problem. As more you practice yoga, it doesn’t only assist you to enhance your body but also helps in maintaining inner peace and gives relaxation to your mind. Thus, there’s nothing that yoga won’t help. Moreover, yoga isn’t just a one-day practice; it is a lifelong commitment.

For more information, and related topics, visit this.

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