SURYA NAMASKAR PROCEDURE

PRANAMASANA
(PRAYER POSE)

STEP 1: Stand on your yoga mats and start with the Yoga

Mountain Pose. Bring your palms together in prayer position.
Exhale.

HASTA UTTANASANA
(RAISED ARMS POSE)

STEP 2: As you inhale, raise your arms overhead, keeping your
palms together. 

HASTAPAADASANA
(STANDING FORWARD BEND POSE)

STEP 3: Exhale and then bend forward until your hands touch
your feet. 

AEKPAADPRASARNAASANA
(EQUESTRIAN POSE)
STEP 4: As you inhale, step the right leg back, arch back and lift
your chin.

 
DANDASANA
(FOUR-LIMBED STAFF POSE)

STEP 5: Exhaling, step the left leg back into plank position. Keep
your spine and legs in a straight line and support your weight on
hands and feet. 

ASHTANGA NAMASKARA
(SALUTE WITH THE EIGHT LIMBS POSE)

STEP 6: Retaining the breath, lower your knees, your chest and
then your forehead, keeping your hips up and toes curled under. 

BHUJANGASANA
(COBRA POSE)

STEP 7: Inhaling, stretch forward and bend back. Keep your

arms straight. 

ADHO MUKHA SVANASANA

(DOWNWARD-FACING DOG)

STEP 8: Exhaling, curl your toes under, press down into your
heels, and lift your hips. 
ASHWA SANCHALANASANA
(EQUESTRIAN POSE)

STEP 9: As you inhale, bring your right leg forward, with the top
of the foot stretched out flat on the floor, and lift your chin. 

UTTANASANA
(STANDING FORWARD BEND POSE)

STEP 10: Exhale and then bend forward until your hands touch
your feet. 

HASTA UTTANASANA
(RAISED ARMS POSE)

STEP 11: Inhaling, stretch your arms forward and over your

head. Slowly bend backward from the waist. 

PRANAMASANA
(PRAYER POSE)
STEP 12: Exhaling, gently come back to Tadasana. 
 Mantras to pronounce and chakras
The following mantra is pronounced at the beginning of Surya Namaskara practice:

om dhyeyaḥ sadā savitra maṇḍala madhyavartī nārāyaṇa sarasijā sanasanni viṣṭaḥ

keyūravāna makarakuṇḍalavāna kirīṭī hārī hiraṇmaya vapura dhṛtaśaṁkha cakraḥ

The following mantras are pronounced in each posture:

The following mantras are pronounced in each posture:

Mantra
Chakra Asana (posture)
Seed Salutation
Pranamasana (Prayer
1 om hrām om mitrāya namaḥ Anahata (Heart)
pose)
Hasta Uttanasana
2 om hrīm om ravaye namaḥ Vishuddhi (Throat)
(Raised Arms pose)
Swadhisthana Hastapaadasana
3 om hrūm om sūryāya namaḥ (Bottom of the (Standing Forward
abdomen) Bend pose)
Aekpaadprasarnaasana
4 om hraim om bhānave namaḥ Ajna (Forehead)
(Equestrian pose)
Dandasana (Four-
5 om hraum om khagāya namaḥ Vishuddhi (Throat)
Limbed Staff Pose)
Ashtanga Namaskara
Manipura (Solar
6 om hraḥ om puṣṇe namaḥ (Salute with the Eight
plexus)
Limbs pose)
Swadhisthana
Bhujangasana (Cobra
7 om hrām om hiraṇya garbhāya namaḥ (Bottom of the
pose)
abdomen)
Adho Mukha
Svanasana
8 om hrīm om marīcaye namaḥ Vishuddhi (Throat)
(Downward-Facing
Dog)
Ashwa
9 om hrūm om ādityāya namaḥ Ajna (Forehead) Sanchalanasana
(Equestrian pose)
Swadhisthana
Uttanasana (Standing
10 om hraim om savitre namaḥ (Bottom of the
Forward Bend pose)
abdomen)
Hasta Uttanasana
11 omhraum om arkāya namaḥ Vishuddhi (Throat)
(Raised Arms pose)
12 om hraḥ om bhāskarāya namaḥ Anahata (Heart) Pranamasana (Prayer)
The following mantra is pronounced at the end of Surya Namaskara practice:

ādityasya namaskāran ye kurvanti dine dine

āyuḥ prajñā balam vīryam tejasteśān ca jāyate

DURATION

Either 15 to 30 minutes everyday or

Initially in the start 2 rounds and then go maximum slowly to 12 rounds.