Can you imagine life on Earth without the Sun? Sun is a powerful source of light and energy on Earth, so we pay gratitude and respect in the form of Sun salutations or Surya Namaskar. There are several well-known benefits of performing Surya Namaskar steps. According to yogis, different divine impulses of light control different parts of our bodies. Surya Namaskar’s steps form a comprehensive body workout involving a set of asanas. You will do 288 effective yoga asanas within 12 to 15 minutes by repeating these asanas twelve times (sets).

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Furthermore, before going ahead with intense yoga poses, the sun salutation is a perfect foundation. In this article, we have provided detailed information about how to perform Surya Namaskars. Read on!

How to Do Surya Namaskar Step by Step?

We have given you insight into the 12 steps that encase the Surya Namaskar yoga poses. You can perform the asanas as it is or make it an intense workout in many different ways. However, the ideal time to remain in each asana is about 30 seconds.

1. Surya Namaskar Step 1(The Prayer Pose or The Pranamasana):

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How to perform:
  • Stand at the edge of the yoga mat.
  • Keep your feet together with weight balanced equally on both legs.
  • Slowly expand your chest and relax your shoulders.
  • Lift both of your arms while inhaling slowly.
  • Bring both hands into a prayer position and place them in front of your chest while exhaling.
  • Remain in this pose for about 30 seconds to one minute.
  • Throughout the pose, make sure to keep your back straight.

2. Surya Namaskar Step 2 (The Raised Arms Pose or Hasta Uttanasana):

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How to do:
  • Inhale and form an arch by slowly bending your hands backwards.
  • Keep your palms together and your biceps close to your ears throughout the process.
  • While you stretch your whole body, don’t forget to inhale.
  • To feel the excellent stretch, push your heels down while you reach for your hands towards the ceiling.

3. Surya Namaskar Step 3 (Hand to Foot Pose or Pada Hastasana):

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How to do:
  • Bend forward from the waist while exhaling.
  • Make sure to keep your spine erect and straight.
  • Bring your hands down beside your feet on the floor as you inhale. You can take the support on the floor if you are a beginner.
  • This pose’s primary goal is not to touch the floor with your palms and keep your back straight.

4. Surya Namaskar Step 4 (The Equestrian Pose or Ashwa Sanchalanasana):

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How to do:
  • Next, inhale and push your left leg back as far as possible.
  • While inhaling, keep your right leg between your palms.
  • Bend your right knee, letting it touch the ground while placing your arms next to your feet.
  • While your back is looking upwards and straight, focus on pushing your pelvis towards the floor.
  • Focus on your breathing.

5. Surya Namaskar Step 5 (Mountain Pose or Parvatasana):

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How to do:
  • Lift your tailbone and hips while exhaling.
  • Your chest must form an inverted V while facing downwards.
  • Keep your face down while performing this pose, and hold yourself in this position for about a minute.
  • Focus on your breathing during the process.

6. Surya Namaskar step 6 (The Salute with Eight Parts or Ashtanga Namaskara):

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How to do:
  • While exhaling, gently bring your knees, forehead, and chest down to the floor while pushing your hips upwards.
  • Tuck your toes when you remain in this pose and don’t forget to take deep breaths.
  • This pose helps relieve stress by strengthening your back muscles.

7. Surya Namaskar Step 7 (The Cobra Pose or Bhujangasana):

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How to do:
  • Raise your chest in the cobra pose while sliding your body forward while inhaling.
  • Keep your hands on the floor firmly while you keep your elbows close to your ribs.
  • To avoid hurting your lower back, look upwards while pushing your chest and pelvis towards the floor.
  • Relax your body and take a few breaths.

8. Surya Namaskar Step 8 (The Mountain Pose or Parvatasana):

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How to do:
  • Lift your tailbone and hips while you exhale while keeping your legs and hands firmly on the floor.
  • Your chest must form an inverted V while facing downward.
  • You can bend your knees a little if you feel pain in your hamstrings.

9. Surya Namaskar Step 9 (The Equestrian Pose or Ashwa Sanchalanasana):

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How to do:
  • Push your right leg back as far as possible while inhaling.
  • Place your arms next to your feet while bending your left knee.
  • Tuck in your toes while maintaining your leg perpendicular to the floor.
  • Activate your core by clenching your buttocks and drawing your navel in for better results.

10. Surya Namaskar Step 10 (Hand to Foot Pose or Pada Hastasana):

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How to do:
  • Exhale and keep your back bent while bringing your right leg to the front.
  • Throughout the process, keep your legs straight and your back erect.
  • For adequate blood flow, keep your body relaxed.

11. Surya Namaskar Step 11 (The Raised Arms Pose or Hasta Uttanasana):

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How to do:
  • Lift your arms back and up while inhaling and ensuring your biceps are closer to your ears.
  • While you practice this pose, try to stretch your entire body from the tips of the fingers to the heels.

12. Surya Namaskar Step 12 (The Prayer Pose or the Pranamasana):

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How to do:
  • Keep your feet together and spread your weight on both feet equally balanced.
  • Expand your chest, relax your shoulders and lift your arm while inhaling.
  • Bring your palms in a prayer pose before your chest while exhaling.

See More: Ramdev Baba Ka Surya Namaskar

Can we do Surya Namaskar at any time of the day?

It is best to practice Surya Namaskar at sunrise because you can revitalize the body and mind with the help of sun rays. However, you can practice Surya Namaskar any time of the day.

How many sets of Surya Namaskar can be done in a day?

Initially, you can easily practice 4 to 5 sets of Surya Namaskar. However, with time and practice, you can increase the sets gradually.

  • Consult the doctor if you have pain in any part of your body before you resume Sun salutations again.
  • Remember to keep your body relaxed after every set, and don’t strain yourself.

How Fast Should We Do Surya Namaskar?

There are three-speed variations in which you can practice Surya Namaskar. They are:

  • The slow pace increases the flexibility of your body.
  • A medium speed helps with the toning of muscles.
  • The fast pace aids in weight loss and benefits cardiovascular health.

Tips for Proper Surya Namaskar for Beginners:

Here are the simple tips you can follow when performing asanas of surya namaskar to reap its benefits.

  • Practising Surya Namaskar on an empty stomach during the early dawn hours is advised.
  • Depending on what you want as an outcome, you can decide the pace at which you wish to practice the sun salutation steps. However, keep in mind not to strain your body too much.
  • You can perform warm-up stretches to prevent injury and ease yourself into the routine.
  • You can either listen to music or chant Surya Namaskar mantras to keep you concentrated.
  • Though you can get quick results if you perform Surya Namaskar in 6 sets, ensure you don’t strain and stress yourself.

See More: Benefits of Doing Surya Namaskar 

Following the Surya namaskar steps or Sun salutations can be effective if you want to stay fit, lose weight, combat anxiety, and improve skin and hair health. You can burn 14 calories by practising each cycle of Surya Namaskar. The ideal time to perform sun salutation is on an empty stomach, in the mornings. However, consult your doctor before incorporating anything new into your routine if you have any pre-existing health issues. Finally, don’t forget to let us know if you found the article helpful!

Disclaimer: The content provided in this article is based on research and not a replacement for a professional opinion. The website is responsible for the authenticity and accuracy of the information.


1. Can Surya Namaskar be done during pregnancy?

Since Surya Namaskar can work your body’s every muscle, it can be great practice for pregnant women. However, it is always better to consult your doctor before trying anything new, especially when pregnant.

2. What happens if I do Surya Namaskar daily?

Practising Surya Namaskar daily has numerous benefits, which include:

  • It tones your entire body.
  • Aids in weight loss.
  • Strengthens joints and muscles.
  • Improves the functioning of the digestive system.
  • Helps combat insomnia.
  • Reduces stress levels.

3. How many calories does Surya Namaskar burn?

You will be able to burn 139 calories more than you can lose by swimming for ten minutes and practising ten minutes of Surya Namaskar. Though one might find practising the 12 asanas a little tricky, it becomes elementary and effortless with practice.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.