Practise Surya Namaskar for physical, mental and spiritual wellbeing

If you're looking to build stamina but find the treadmill or the cross trainer monotonous, give the humble Surya Namaskar a try

Surya Namaskar

Surya Namaskar, or sun salutation, is a mark of respect to the sun as our existence depends upon its light. The sequence comprises a series of 12 graceful poses or asanas.

The best way to perform it is facing eastwards, at dawn, while the sun is still rising. Of course, you can even do the Surya Namaskar at any other time during the day, but just make sure you have an empty or light stomach. The best part is that since it does not require any equipment, you can do it anywhere.

Ideally, each of these asanas is done while chanting an accompanying mantra. You may chant each mantra just before the respective pose or chant the entire Surya Mantra at one go, and then perform the asanas.

Step-by-step instructions for Surya Namaskar (with mantras)

Surya Namaskar is a form of exercise by itself and helps build stamina and strength, provided it is done regularly and in the correct way.

Surya Namaskar Step 11. Aum mitraya namah

Stand with your feet together and hands joined in front of the chest in the traditional namaskar position.

Surya Namaskar Step 22. Aum ravaye namah

Inhale and stretch your hands up straight, above your head. Stretch your neck and look upwards. Bend slightly backwards to make an arch of the upper body.

Surya Namaskar Step 33. Aum suryaya namah

Exhale and bend from the waist to touch your fingers to the floor. After regular practice, you will be able to touch your forehead to the knees and rest the palms flat on the ground.

Surya Namaskar Step 44. Aum bhanave namah

Now resting both hands firmly on the ground, inhale and take the right leg behind and stretch it out on the floor, lunge down. Bend the left knee and keep the foot in line with your hands. Stretch your neck up and gaze skywards. [In the next round, start with stretching your left leg behind first].

Surya Namaskar Step 55. Aum khagaya namah

While exhaling, straighten the left leg out such that both feet are together and your back is straight, not curved. Make sure that your gaze is on the floor and your elbows are not bent.

Surya Namaskar Step 66. Aum pushne namah

Slowly bring your knees to rest on the floor, then your chest, followed by the forehead. Do not rest the hips on the floor. This might be difficult initially but with practice, you will master the art.

Surya Namaskar Step 77. Aum hiranyagarbhaya namah

In a smooth movement, raise your head and upper body, resting your palms on the ground. Your gaze should be straight ahead. Be cautious not to hold your breath while in this pose.

Surya Namaskar Step 88. Aum marichaye namah

From here, get into an inverted V-position keeping your knees and elbows straight; rest the soles and palms flat in the ground and allow the head to hang down freely.

Surya Namaskar Step 99. Aum adityaya namah

Fold the right leg from the knee and bring it close to the chest, resting it near the hands. When doing this, the left leg should be stretched out behind you.

Surya Namaskar Step 10

10. Aum savitre namah

Bring the left leg in front, rest it next to the right foot and rest your hands on the ground.

Surya Namaskar Step 11

11. Aum arkaya namah

Inhale deeply and get back to the standing position. Standing with your feet together, stretch out your hands above the head, keeping the elbows straight. Bend your spine backwards.

Surya Namaskar Step 12

12. Aum bhaskaraya namah

Join the palms of both hands together in front of the chest in the namaskar position. Spend a few moments absorbing the energy of the sun and prepare your mind for the next round. Relax and stretch your hands out by your side. This completes one round of Surya Namaskar.

There are many variations of the Surya Namaskar. The one mentioned above is the traditional method and suits people of all ages and fitness levels.

Remember these while doing Surya Namaskar

  • Each time you bend down, exhale as a sign of surrendering to the earth and inhale while coming up, taking in positivity and energy.
  • When you first start doing sun salutations, certain poses might be difficult. So slight variations are allowed. But do not focus on just completing the sequence. Strive to do each asana to perfection and in its proper sequence.
  • Don’t get lost in numbers; focus on your breath and movements.
  • If you experience any discomfort, do not force your body to do more. Your movements should be supple and graceful—more like a dance than an exercise. If you do experience back pain or discomfort after doing the Surya Namaskar, consult your physician.
  • While chanting the mantra, drop your eyelids and focus on the meaning of the words. Then, as you do the pose, be silent and listen as your body does the talking—you might discover hitherto unknown aspects of your own body.
  • At any point during the sequence, do not hold your breath. Breathing should be controlled and rhythmic.

9 holistic benefits of practising Surya Namaskar

  1. Regular practice of Surya Namaskar increases endurance and vitality. It exercises almost all muscles of the body and increases flexibility. It works out the body as a single unit.
  2. With each round of Surya Namaskar, you will notice how the breathing becomes deeper. This increases supply of oxygen to the body and increases metabolism.
  3. Sun salutation helps not just to increase your physical stamina—your capacity to sustain effort—but also your mental stamina. It boosts confidence and helps to maintain composure and calm.
  4. One full Surya Namaskar consumes 13.91kcal. Doing just 12 Surya Namaskars is equal to doing 250 sit ups—it burns the same amount of calories. And doing 24 Surya Namaskars equals to working out for 30 minutes at the gym in terms of calories consumed.
  5. Since Surya Namaskar involves chanting, poses and breath control, it works at a mental, physical and spiritual level. And if you do it before playing any competitive sport, it increases your focus.
  6. This exercise strengthens your core—muscles of your abdomen, back and pelvis. Strengthening your core muscles improves your gait, posture and makes you agile. It also helps prevent conditions such as hernia.
  7. The to-and-fro movements of this exercise keep your back healthy.
  8. It regularises activity of the endocrine glands and digestive system.
  9. It prevents and cures hair fall and premature greying.

Note: Surya Namaskar should not be practised by pregnant women after the first three months.

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Grazilia Almeida-Khatri
Trained as a physician, Dr Grazilia Almeida-Khatri is a wellness coach and consultant. She endorses yoga as a way of life and conducts wellness and yoga retreats for individuals and corporates. She is also trained in Pilates by Michael King, who is based in the UK. Dr Grazilia is a practitioner of the Body Mirror System of healing as taught by Sir Martin Brofman. She lives in Pune, India and offers consultations in person and online.


  1. Santosh you can do suryanamaskar after jogging. Start with a warm up, go for a jog, then do stretching followed by suryanamskar and then light stretches again.

  2. I have a doubt when is to be started. Daily I go for a Jogging, do I have to do my suryanamaskar before or after jogging. Advice pls…

  3. very Informative and inspiring Article. I normally Practice once in a month but having known the Spiritual and Mental Impact i will start doing it very often.

  4. – i am practising 101 surya namaskar(sets) daily or atleast 5 days a week.
    – My question to you is, whether it will cause any longterm injuries to my joints.

  5. sir/madam
    i have one year kid, so can’t wake up early morning, so is there any alternate time for doing surya namaskar?

  6. Very good article which gives us information about the correct steps that need to be followed during Surya Namaskar, especially when to inhale and exhale.

  7. It is well written with detailed information provided.Pictures which show women gives more inspiration & motivation to do.

    Keep sharing & keep up the good work. best wishes

  8. Hi Dr.Grazilia,

    I am truly inspired by your article…shall re-start doing it very soon..thank you..

  9. Hi,

    It was something v have heard and tried it may times …But we never knew wht was the correct way of doing it. the most traditional way of exercising ur body and mind….It was an awesome experience reading it, with detail information given in a very simple manner….Now I can Try it in a correct manner.


  10. Dear Grazilia,

    IT is a very nice and well written article. Very simple to understand.. Am looking forward to trying it as soon as I reach home.. Thanks.. Keep sharing!!


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