Surya Namaskar 12 Steps

Surya Namaskar Steps

The 12 steps of Surya Namaskar are very special and for many yogis it is one of the best yoga activities. Cannot imagine life on Earth without the sun. It is a very ancient technique to honour Surya Namaskar. Which connects 12 asanas of yoga.

The sun is almighty, so the ancient yogis practiced Surya Namaskar yoga. The sun is a source of energy and therefore this yoga posture is a powerful and effective way to awaken our body and mind. Regular practice of all 12 stages of Surya Namaskar is required to enhance the Surya Namaskar chakra.

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Step 1 of Surya Namaskar | Pranamasana or the Prayer Pose

Surya Namaskar Step 1

This method is done by adding both hands.


To perform this action, they stand on a pedestal by facing the sun in the morning. At this time, caution should be in currency. Stand upright and fold the two arms with the kohaites and make it into the currency of obeisance. Looking at the sun, the chant of ‘OM ‘ should be gradually in full tone.

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Step 2 of Surya Namaskar | Hasta Uttanasana or the Raised Arms Pose

Surya Namaskar Step 2

At this stage, the two hands have to bend backwards.


Take a complementary breath keeping the body straight in a careful posture. Raise both hands up. Kumbha. Keep the hands completely and warp the palms towards the sky. Bend from the waist to the back.

Keep the legs, hands and body taunts. Keep the mind in mind of the chant of “OM”. While doing this action, the upper part of the waist should be tilted backwards, the bottom part of the left waist should be very straight.

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Step 3 of Surya Namaskar | Hasta Padasana or the Standing Forward Bend Pose

Surya Namaskar Step 3

In this action, bend forward and touch the palms with the ground.


After the second action, put the kumbha on both palms. Be straight, relax. Bend the hands forward from the waist. Bend the two hands in front of the feet and move on both sides. Bend the head with the knees and gently move the hands on both sides of the legs. Chant “OM” to mind.

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Step 4 of Surya Namaskar | Ashwa Sanchalanasana or the Lunge Pose

Surya Namaskar Step 4

This action is done by sitting on the ground.


After the third action, open the posture while supplementing. Now, sit down. Complement and gently stretch the left leg back by kumbha. Put the neck backwards and chant the “om” in the right leg of the hands.

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Step 5 of Surya Namaskar | Chaturanga Dandasana or the Plank Pose

Surya Namaskar Step 5

In this action, the abdominal force is put on the palms of the palms and feet of both hands.


After the fourth action, put both hands forward and deposit it directly on the ground parallel to the feet and then follow the two. Straighten the head and look at the sun and chant the laxative “OM” mind-you.

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Step 6 of Surya Namaskar | Ashtanga Namaskar or the Eight Limbed Pose

Surya Namaskar Step 6

This action is done by lying on the abdominal force.


In this action, after the laxative, put both the hands and the toes on the ground. Now bend the arms with the kohao and hinge the forehead, chest and knees on the ground. This situation is a state of ashtanga proof. Chant the mind and mind “OM”. In this action, the body loads on the toes of the feet and the palms of the hands.

Step 7 of Surya Namaskar | Bhujangasana or the Cobra Pose

Surya Namaskar Step 7

In this action, the abdominal force is lying up and the buttocks are folded by folding the body.


Keep the hands on the ground. While laxative, bend both legs to the hands and bend the buttocks from the waist. Look at the knees bringing the head between the two hands! Then keep chanting “OM” in mind and mind. Keep the body in this action.

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Step 8 of Surya Namaskar | Adho Mukha Svanasana or the Downward Facing Dog

Surya Namaskar Step 8

In this action, lift the chest and hip up and put the weight of the whole body on the palms and feet of both hands.


Lie down, lift the chest from Bhujangasana, your back is on the roof side. Lift your hips up to exhale and create an inverted ‘V’. Keep your elbows and knees straight while trying to keep your heel on the ground. With every breath and breath, go deep into the stretch. Look at your navel.

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Step 9 of Surya Namaskar | Ashwa Sanchalanasana or the High Lunge Pose

Surya Namaskar Step 9

In this action, you spread one leg and bend one leg with the knee.


Keep the hands on the ground. Bend the left leg with the knee and bring it to the fore. Now spread the left foot on the ground between the two hands and spread the right leg like the currency of the fourth action. Put the Kumbha, chant “Om” looking at the sun of the sky.

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Stap 10 of Surya Namaskar | Hasta Padasana the Standing Forward Bend

Surya Namaskar Step 10

Bend the two hands on the ground in this action.


Stand in the currency of caution and spread both hands to the front, bending forward on the ground. Now, come to the currency of the third action by laxative. Kumbha, then put the knees on the head. Now chant “OM” and mind.

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step 11 of sun salutation | Hasta Uttanasana or the Raised Arms Pose

Surya Namaskar Step 11

In this action, they bend backwards by adding both hands.


Stand up while supplementing. Lift both hands up and apply the inner Kumbha. Tilt the back, neck, head and arms back according to the second action. The body, the legs, with the body. Then chant “En” in your heart.

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Step 12 of Surya Namaskar | Pranamasana or the Prayer Pose

Surya Namaskar Step 12

This action should stand in the currency of caution.


Stand upright while laxative. Apply kumbhak. Come into the currency of the first action. In the posture of pranayama, keep the hands near the chest. Be careful in standing in the currency. Now, in view of the sun, keep chanting ‘ om ‘.

Thus, gradually perform twelve actions by doing one action. 12 There is a cycle of actions. These kinds of chakras should be practiced. Its continuous practice benefits immensely.

Surya Namaskar Benefits

The twelve postures of Surya Namaskar are sorted out and the diagnosis and benefits from them are as follows:

  • The body’s body is flexible and strong.
  • There is elation in the body. The mind and brain remain freshening. The idea of disease, grief, fear could not flourish in the brain.
  • Diseases of groin pain, knee pain, muscle agony are cured by doing these stages.
  • Get rid of a headache that remains equal, a half-hearted headache.
  • Constipation, cough, respiratory disease do not allow these postures to pass.

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