What is Surya Namaskar?
Surya Namaskar means "salutation to the sun": surya is the sun and namaskar a respectful greeting. It is a sequence of twelve poses that moves from standing to the floor and back, each pose matched to a breath in or out. Traditionally it is practised at sunrise, facing east.
Different schools teach slightly different versions. The sequence below is the one taught in most Indian classes. Ashtanga yoga uses its own variations, called Surya Namaskar A and B.
What counts as one round
This confuses many beginners. The twelve steps include one lunge where a leg steps back. A full round is the twelve steps done twice, first stepping back with the right leg, then with the left, so both sides are worked equally. Some teachers call each half a round. When someone says "12 rounds", ask which they mean.
In this guide, one round means both sides, 24 movements in all.
The 12 steps, with breath and mantra
Move slowly, one breath per step. Each step traditionally has a mantra, one of the twelve names of the sun, said silently or aloud before the pose.
| Step | Pose | Breath | Mantra |
|---|---|---|---|
| 1 | Pranamasana (Prayer pose) | Breathe out | Om Mitraya Namah |
| 2 | Hasta Uttanasana (Raised arms) | Breathe in | Om Ravaye Namah |
| 3 | Padahastasana (Standing forward bend) | Breathe out | Om Suryaya Namah |
| 4 | Ashwa Sanchalanasana (Low lunge, right leg back) | Breathe in | Om Bhanave Namah |
| 5 | Dandasana (Plank) | Breathe out | Om Khagaya Namah |
| 6 | Ashtanga Namaskara (Eight-point salute) | Hold the breath out, or breathe normally | Om Pushne Namah |
| 7 | Bhujangasana (Cobra) | Breathe in | Om Hiranyagarbhaya Namah |
| 8 | Parvatasana (Mountain, like Downward Dog) | Breathe out | Om Marichaye Namah |
| 9 | Ashwa Sanchalanasana (Low lunge, right leg forward) | Breathe in | Om Adityaya Namah |
| 10 | Padahastasana (Standing forward bend) | Breathe out | Om Savitre Namah |
| 11 | Hasta Uttanasana (Raised arms) | Breathe in | Om Arkaya Namah |
| 12 | Pranamasana (Prayer pose) | Breathe out | Om Bhaskaraya Namah |
Then repeat steps 1 to 12, stepping the left leg back in step 4 and forward in step 9. Some schools use Parvatasana in step 5 instead of a plank. If the breathing feels like too much to track, breathe naturally through the nose until the movements are familiar.
How to do each step
- Prayer poseStand tall at the front of your mat, feet together, palms joined at the chest.
- Raised armsLift the arms overhead and lengthen up. Lean back only a little, from the upper back, not the lower back.
- Standing forward bendFold forward from the hips and bring the hands beside the feet. Bend your knees as much as you need.
- Low lungeStep the right leg far back, lower the knee to the floor, and lift the chest and gaze.
- PlankStep the left leg back to meet the right. Body in one straight line, hands under shoulders.
- Eight-point saluteLower the knees, then the chest and chin, keeping the hips raised. Toes, knees, chest, hands and chin touch the floor.
- CobraSlide forward, lower the hips and lift the chest. Elbows stay bent and close to the body.
- MountainTuck the toes and lift the hips into an inverted V. Heels move toward the floor; they do not need to touch.
- Low lungeStep the right foot forward between the hands, left knee down, chest lifted.
- Standing forward bendBring the left foot forward and fold over the legs.
- Raised armsRise up with a long spine and arms overhead.
- Prayer poseBring the palms back to the chest and pause for a breath.
How many rounds to do
| Stage | Rounds (both sides) | Pace |
|---|---|---|
| Weeks 1 and 2 | 2 to 3 | Slow, one breath per step, rest between rounds |
| Weeks 3 to 6 | 4 to 6 | Slow to moderate |
| After 2 months | 12 | Slow for flexibility and focus, or brisk for fitness |
A slow full round usually takes about a minute. Group events often aim for 108 rounds, but that is a challenge for experienced practitioners, not a daily target. Rest in Shavasana for a few minutes after your rounds.
Benefits of Surya Namaskar
- A real workoutDone briskly, it is one of the most demanding practices in yoga. A 2016 review of the energy cost of yoga found Surya Namaskar averaged about 7.4 METs, vigorous-intensity exercise, against about 2.9 METs for typical yoga practice.
- Whole-body strengthPlank, eight-point salute and Cobra work the arms, shoulders and core. The lunges and folds work the legs.
- Mobility from head to toeThe sequence bends the spine forward and back and stretches the hamstrings, hip flexors, calves and shoulders.
- A complete warm-upTwo or three slow rounds prepare the whole body for other poses, which is why most classes start with them.
- Focus and calmMatching every movement to a breath, with or without mantras, gives the mind one thing to follow, and many people find the rhythm settling.
- Help with weight controlBrisk rounds burn more energy than gentle yoga, which helps, but food and overall activity matter more. See yoga for weight loss.
Who should avoid or change it
- During periods, many teachers suggest slow rounds or gentler practice. Go by how you feel.
- Keep your head above your heart, by bending the knees in forward folds, if you have eye problems such as glaucoma.
- Older adults can do a chair-based version, moving the arms and spine while seated.
Common mistakes
- Rushing, so the breath cannot keep up. Slow down until each movement fits one breath.
- Bending far back in step 2 and pinching the lower back.
- Letting the hips sag in plank, or drop flat in the eight-point salute.
- Pushing up too high in Cobra with straight arms. Keep elbows bent.
- Forcing the heels down in Mountain pose.
- Not switching legs, so one side always does the work.
When and where to practise
Early morning on an empty stomach is traditional, ideally in fresh air or near a window. If mornings do not work, practise before dinner, about 3 hours after your last meal. Brisk rounds late at night can make it harder to sleep. More in the best time to do yoga.
Surya Namaskar: common questions
How many rounds of Surya Namaskar should I do daily?
Beginners can start with 2 to 3 slow rounds, both sides, and add one or two a week. Twelve rounds is a common daily goal once the sequence is comfortable.
What is the best time to do Surya Namaskar?
Early morning on an empty stomach, traditionally facing the rising sun. Evening works too if you leave about 3 hours after a meal.
Can Surya Namaskar help with weight loss?
Brisk rounds are vigorous exercise and burn more energy than gentle yoga, so they can help. Results depend on doing it regularly alongside food changes and daily activity.
Can beginners do Surya Namaskar?
Yes, slowly and with easier versions: knees down in plank, a low Cobra and bent knees in forward folds. Learn it from a teacher if possible.
Should I breathe in a specific way during Surya Namaskar?
Yes, ideally. Breathe in on poses that open or lift the chest and out on poses that fold or lower. If that is hard at first, breathe naturally through the nose until the moves are familiar.
How long does one round of Surya Namaskar take?
A slow full round on both sides usually takes about a minute. Brisk rounds are faster.
Who should not do Surya Namaskar?
People with high blood pressure, heart disease, a hernia, a slipped disc, recent surgery, wrist or shoulder injuries, or vertigo should check with a doctor first. In pregnancy, follow your doctor and a prenatal teacher.
Can Surya Namaskar replace a full workout?
Twelve or more brisk rounds are a solid workout, but adding strength work, walking and other yoga poses gives a more complete routine.
Is Surya Namaskar suitable for older adults?
Often, with changes such as slower pace, knees down and support from a chair or wall. A chair-based version suits those who find the floor difficult.
Sources
Last updated 23 October 2026. This guide is for general education and is not medical advice.