Surya namaskar, which is also known as sun salutation, is one of the most powerful yoga practice that refresh the body, mind, and soul. This traditional yoga practice is a combination of 12 steps of Surya Namaskar or 12 asanas, which are performed in a continuous flow, connecting breath and movements. Each movement has its own asana name and significance, making it a complete body workout and spiritual practice in itself.
Summary
“In this blog, you’ll learn how to do Surya Namaskar step by step, understand the 12 Surya Namaskar asanas with their names, and explore the amazing benefits of Surya Namaskar for your body and mind. You will also discover how Mira Yogashala teaches Surya Namaskar in the most authentic and guided way, helping each student to master every posture, breathing techniques, and movement for maximum results. Their approach ensures that beginners and experienced practitioners both perform every step safely and correctly. If you’re a beginner or an experienced yogi, this blog gives you everything you need to start your Surya Namaskar journey confidently.”
If you are a beginner or an advanced practitioner, chanting the 12 spiritual mantras during Surya Namaskar session can great enhance and you also get the spiritual and energetic benefits of your yoga practice. if you want to do master or understand the Surya namaskar with other traditional and modern yoga technique. Enroll in a 200 hour yoga Teacher Training Course in Rishikesh at the reputed best Yoga school in Rishikesh Mira Yogashala. This is the best way to deepen your knowledge and experience.
What is Surya Namaskar?
The term Surya namaskar comes from Sanskrit, where ‘Surya’ means Sun and ‘Namaskar’ means salutation. It’s a sequence of 12 Surya Namaskar steps, each step is designed to express appreciation to the sun, the ultimate source of energy and vitality.
At Mira Yogashala, they teach asana not just as physical movement but also as the spiritual approach behind every pose. You will learn to connect your breath with your movements, turning asana into a moving meditation.
12 steps of Surya Namaskar (Step by Step Guide with names)
Here are the 12 Surya Namaskar steps explained clearly so you can practice or understand what you will learn in Mira Yogashala’s yoga sessions.
- Pranamasana (Prayer Pose) – Stand tall with feet together and palms joined in front of the chest.
Benefit: Calms the mind and prepares you for the 12 steps of Surya Namaskara. - Hastauttanasana (Raised Arms Pose) – Inhale and stretch your arms upward and backward.
Benefit: Expands the chest and improves whole posture.
- Hasta Padasana (Hand to Foot Pose) – Breath out and bend forward from the waist to touch your toe.
Benefit: Improves flexibility and digestion.
- Ashwa Sanchalanasana (Equestrian Pose) – Inhale and move your right leg back, keeping your left knee bent.
Benefit: Improve leg muscle and balance.
- Dandasana (Plank Pose) – Exhale and move your left leg back, aligning the body in a straight line.
Benefits: Builds arm and core strength.
- Ashtanga Namaskara (Eight Point Salutation) – Touch your knees, chest, and chin to the floor.
Benefits: Builds chest and arms stronger.
- Bhujangasana (Cobra Pose) – Take a deep breath and lift your chest upward.
Benefit: Improves flexibility in the spine.
- Prvatasana (Mountain Pose) – Exhale and lift your hips to form an inverted ‘V.’
Benefit: Tones the abdomen and energizes the body.
- Ashwa Sanchalanasana (Equestrian Pose) – Inhale and bring your right foot forward.
Benefits: Improves Coordination and Flexibility.
- Hasta Padasana (Hand to Foot Pose) – Exhale and bring the left leg forward, bending from the waist.
Benefits: Relaxes the spine and stretches the hamstrings.
- Hastauttanasana (Raised Arms Pose) – Inhale and raise your arms upward and slowly back.
Benefits: Enhances lung capacity and boosts energy.
- Pranamasana (Prayer Pose) – Exhale and return to the starting position.
Benefit: Brings balance and calmness.
Benefits of Surya Namaskar
Practicing Surya Namaskar daily provides a complete workout for the body and mind. Mira Yogashala helps you understand both the physical and spiritual benefits.
- Improves Flexibility: Every pose stretches multiple muscles.
- Boost strength: Builds endurance and coordination.
- Weight management: Burns calories effectively.
- Boost Digestion and Metabolism: Activates internal organs.
- Reduces stress: Deep breathing calms the mind.
- Improves posture and circulation: Promotes overall health.
- Balances Energy: Relax body, mind, and spirit.
Why Learn Surya Namaskar at Mira Yogashala?
At Mira Yogashala, students are guided step by step through the Surya Namaskar asanas, learning correct postures, alignment, and breathing techniques. The instructor focuses on personal attention, ensuring you perform every Surya Namaskar step safely and effectively.
“If you are looking to increase your yoga practice and want to explore yoga poses like Surya namaskara yoga, Mira Yogashala offers structured programs and expert guidance. On the other hand, if you want to explore programs such as Yoga Teacher Training in Rishikesh at Mira Yogashala, they are perfect for mastering both asana practice and yogic wisdom. You can join us by visiting:”
- 100 hour Yoga Teacher Training course in Rishikesh
- 200 hour Yoga TTC in Rishikesh
- 300 hour YTTC in Rishikesh
- 500 Hour Yoga Course in Rishikesh
You can also visit our Retreat Programs in Rishikesh
Conclusion
Now that you know how to do Surya Namaskar steps and its benefits, it’s time to practice it daily with proper guidance. The 12 steps of Surya Namaskar are not just physical exercise; they are a form of meditation in motion.
If you want to experience the true essence of Surya Namaskar, learn it under the guidance of experienced yoga teachers at Mira Yogashala, where traditional wisdom meets mindful teaching.
Let the energy of the sun awaken your strength, peace, and positivity, one surya namaskar at a time.
FAQ:
Q.1: What are the 12 steps of Surya Namaskar?
A: full round includes Pranamasana, Hastauttanasana, Hasta Padasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, Parvatasana (Downward Dog), Ashwa Sanchalanasana (other side), Hasta Padasana, Hastauttanasana, and Pranamasana again.
Q.2: How many steps or poses are there in Surya Namaskar?
A: There are 12 standard steps in one side of the Surya Namaskar sequence. Many traditions repeat on the opposite side to complete a balanced round.
Q.3: Can beginners do Surya Namaskar?
A: Yes. Beginners can start with mild stretches, bend knees when needed, and gradually deepen the practice. It’s recommended to learn under a qualified instructor.
Q.4: Do you need to chant or worship the Sun while performing Surya Namaskar?
A: No. While each pose in some traditions is associated with a mantra, chanting is optional. Surya Namaskar can be practiced as purely a physical and mindful sequence.
Q.5: Can Surya Namaskar be practiced during menstruation or pregnancy?
A: It depends on the individual’s comfort and health. Gentle practice may be possible during light menstrual days; during pregnancy or heavy bleeding, some poses or the full sequence may be modified or avoided. Always consult with a medical professional or experienced yoga teacher.
Q.6: Is Surya Namaskar a religious practice?
A: No, not necessarily. While its origin has spiritual undertones (saluting the Sun), in modern practice, it’s widely used as a physical, mental, and energetic routine regardless of religious background.
