What Is Surya Namaskar?
Surya Namaskar (सूर्य नमस्कार) — the Sun Salutation — is a sequence of 12 flowing postures that forms the foundation of Power Yoga, Ashtanga, and Vinyasa practice. It is the warm-up, the cardiovascular engine, and the full-body integrator — all in one sequence.
The name translates to “Salutation to the Sun.” In Indian tradition, the sun (Surya) represents life force, energy, and consciousness. The sequence is a physical expression of gratitude — a way of honoring the source of all energy through movement and breath.
At Om’s Martial Arts & Fitness Studio, every Power Yoga class begins with 3-5 rounds of Surya Namaskar. It is the gateway sequence — the practice that teaches you to synchronize breath with movement, build heat, and prepare the body for deeper poses.
For martial artists, Surya Namaskar is a complete warm-up: it mobilizes the spine, stretches the hamstrings and shoulders, engages the core, and elevates the heart rate — all in 3-5 minutes.
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The 12 Steps – Overview
| Step | Sanskrit Name | English Name | Breath |
|---|---|---|---|
| 1 | Pranamasana | Prayer Pose | Exhale |
| 2 | Hasta Uttanasana | Raised Arms Pose | Inhale |
| 3 | Uttanasana | Standing Forward Fold | Exhale |
| 4 | Ashwa Sanchalanasana | Equestrian Pose (Low Lunge) | Inhale |
| 5 | Dandasana / Phalakasana | Plank Pose | Hold (retain breath) |
| 6 | Ashtanga Namaskara | Eight-Limbed Salute | Exhale |
| 7 | Bhujangasana | Cobra Pose | Inhale |
| 8 | Adho Mukha Svanasana | Downward-Facing Dog | Exhale |
| 9 | Ashwa Sanchalanasana | Equestrian Pose (Low Lunge) | Inhale |
| 10 | Uttanasana | Standing Forward Fold | Exhale |
| 11 | Hasta Uttanasana | Raised Arms Pose | Inhale |
| 12 | Pranamasana | Prayer Pose | Exhale |
One round = 12 steps. A complete practice includes both sides (right leg back in Step 4, left leg back in Step 9 for the first half; reverse for the second half). One full round (both sides) = 24 steps.
Step-by-Step Guide
Step 1: Pranamasana (Prayer Pose)
Breath: Exhale
How to:
- Stand at the front of your mat. Feet together (or hip-width apart for stability).
- Press your palms together at your heart center (Anjali Mudra).
- Lengthen your spine. Relax your shoulders.
- Close your eyes. Take one deep breath. Set your intention.
Focus: Grounding. Centering. Arriving in your body.
Common Mistakes:
- Shoulders hunched → Roll them back and down.
- Weight on heels → Distribute weight evenly across both feet.
Step 2: Hasta Uttanasana (Raised Arms Pose)
Breath: Inhale
How to:
- Sweep your arms out to the sides and overhead.
- Arch your back gently (extension from the thoracic spine, not the lower back).
- Look up at your thumbs (or keep your gaze forward if you have neck issues).
- Engage your glutes to protect the lower back.
Focus: Spinal extension. Shoulder opening. Chest expansion.
Common Mistakes:
- Crunching the lower back → Engage the core and glutes. Extend from the upper back.
- Shoulders shrugging → Draw shoulders away from the ears.
Modification: If overhead reach is uncomfortable, keep arms shoulder-width apart or hands on hips.
Step 3: Uttanasana (Standing Forward Fold)
Breath: Exhale
How to:
- Hinge at the hips (not the waist). Fold forward.
- Place your hands on the floor beside your feet (or on shins / blocks if hamstrings are tight).
- Let your head hang heavy. Release your neck.
- Bend your knees as much as needed to bring your chest close to your thighs.
Focus: Hamstring stretch. Spinal decompression. Forward fold.
Common Mistakes:
- Rounding the upper back → Lengthen the spine on the inhale, fold on the exhale.
- Locking the knees → Keep a micro-bend in the knees.
- Forcing hands to the floor → Use blocks or rest hands on shins.
Modification: Bend knees generously. Hands on shins or thighs. The goal is chest to thighs, not hands to floor.
Step 4: Ashwa Sanchalanasana (Equestrian Pose / Low Lunge)
Breath: Inhale
How to:
- Step your right foot back (approximately 3-4 feet).
- Lower your right knee to the floor. Top of the foot on the mat.
- Left knee is stacked over the left ankle (90° angle).
- Sweep your arms overhead. Gaze forward or slightly up.
- Sink your hips forward and down. Feel the stretch in the right hip flexor.
Focus: Hip flexor stretch. Quad stretch. Balance. Spinal extension.
Common Mistakes:
- Left knee past the ankle → Adjust the left foot forward so the knee stacks over the ankle.
- Hips not squaring → Square the hips forward (imagine headlights on your hip bones, both shining forward).
- Shoulders shrugging → Draw shoulders down.
Modification: Keep hands on the floor (instead of overhead) if balance is challenging.
Step 5: Phalakasana (Plank Pose)
Breath: Hold (retain breath after inhale) or exhale
How to:
- Step your left foot back to meet the right. You are now in a high push-up position.
- Hands under shoulders. Fingers spread wide.
- Body in a straight line from head to heels.
- Engage your core (draw navel toward spine). Squeeze your glutes.
- Press the floor away. Do not let the shoulders collapse.
Focus: Core strength. Shoulder stability. Full-body engagement.
Common Mistakes:
- Hips sagging → Engage the core and glutes. Think “push the floor away.”
- Hips piking → Lengthen from the wrists to the heels. One straight line.
- Shoulders shrugging → Draw shoulders away from the ears.
Modification: Drop knees to the floor (half plank). Build up to full plank over weeks.
Step 6: Ashtanga Namaskara (Eight-Limbed Salute)
Breath: Exhale
How to:
- From Plank, lower your knees to the floor.
- Lower your chest and chin to the floor (8 points of contact: 2 hands, 2 knees, 2 feet, chest, chin).
- Hips hover slightly above the floor. Elbows hug the ribs.
- Pause briefly.
Focus: Upper body strength. Transition control. Humility.
Common Mistakes:
- Collapsing the entire body → Lower with control. Knees → chest → chin. Not a face-plant.
- Elbows flaring → Hug elbows to the ribs (like a narrow push-up).
Modification: This is already a modification of Chaturanga. If it’s too challenging, lower all the way to the belly and press up to Cobra.
Step 7: Bhujangasana (Cobra Pose)
Breath: Inhale
How to:
- From Eight-Limbed Salute, slide your chest forward.
- Press the tops of your feet and your palms into the floor.
- Straighten your arms (or keep a micro-bend) and lift your chest.
- Draw your shoulders back and down. Gaze forward or slightly up.
- Keep your pubic bone on the floor. Engage your lower belly.
Focus: Spinal extension. Chest opening. Shoulder retraction.
Common Mistakes:
- Crunching the lower back → Engage the core. Lift from the upper back, not the lumbar spine.
- Shoulders shrugging → Draw shoulders away from the ears.
- Locking the elbows → Keep a micro-bend.
Modification: Baby Cobra (forearms on the floor, Sphinx pose) if full Cobra is too intense.
Step 8: Adho Mukha Svanasana (Downward-Facing Dog)
Breath: Exhale
How to:
- From Cobra, tuck your toes. Lift your hips up and back.
- Your body forms an inverted V-shape.
- Hands shoulder-width apart. Fingers spread wide. Press the floor away.
- Feet hip-width apart. Heels reach toward the floor (they don’t need to touch).
- Lengthen your spine. Draw your chest toward your thighs.
- Relax your head and neck.
Focus: Full-body stretch (hamstrings, calves, shoulders, spine). Inversion. Rest (in Ashtanga, this is held for 5 breaths).
Common Mistakes:
- Rounded upper back → Press the floor away. Lengthen from the wrists to the hips.
- Shoulders shrugging → Draw shoulders away from the ears. Rotate upper arms outward.
- Forcing heels to the floor → Bend the knees. The priority is a long spine, not straight legs.
Modification: Bend knees generously. Use blocks under the hands. The spine must be long.
Step 9: Ashwa Sanchalanasana (Equestrian Pose – Other Side)
Breath: Inhale
How to:
- From Downward Dog, step your right foot forward between your hands.
- Lower your left knee to the floor. Top of the left foot on the mat.
- Sweep your arms overhead. Gaze forward or slightly up.
- Sink your hips forward and down.
Focus: Same as Step 4, opposite side.
Common Mistakes: Same as Step 4.
Tip: If stepping the foot forward is difficult, use your hand to place the foot (step and adjust). This is normal for beginners.
Step 10: Uttanasana (Standing Forward Fold)
Breath: Exhale
How to:
- Step your left foot forward to meet the right.
- Fold forward at the hips. Hands to the floor (or shins / blocks).
- Let your head hang heavy.
Focus: Same as Step 3.
Step 11: Hasta Uttanasana (Raised Arms Pose)
Breath: Inhale
How to:
- Sweep your arms out to the sides and overhead.
- Arch gently. Gaze up (or forward).
- Engage glutes to protect the lower back.
Focus: Same as Step 2.
Step 12: Pranamasana (Prayer Pose)
Breath: Exhale
How to:
- Bring your palms together at your heart center.
- Lengthen your spine. Relax your shoulders.
- Pause. Breathe.
Focus: Completion. Gratitude. Centering.
The Breathing Pattern
The breath is not optional. It is the engine of the sequence.
| Step | Breath | Why |
|---|---|---|
| 1 (Prayer) | Exhale | Release, center |
| 2 (Arms Up) | Inhale | Expansion, extension |
| 3 (Forward Fold) | Exhale | Contraction, folding |
| 4 (Low Lunge) | Inhale | Expansion, opening |
| 5 (Plank) | Hold / Exhale | Core engagement |
| 6 (Eight-Limbed) | Exhale | Lowering, contraction |
| 7 (Cobra) | Inhale | Expansion, extension |
| 8 (Down Dog) | Exhale | Inversion, release |
| 9 (Low Lunge) | Inhale | Expansion, opening |
| 10 (Forward Fold) | Exhale | Contraction, folding |
| 11 (Arms Up) | Inhale | Expansion, extension |
| 12 (Prayer) | Exhale | Release, completion |
The rule: Inhale on expansion (arching, opening, lifting). Exhale on contraction (folding, lowering, compressing).
Surya Namaskar A vs B
In Ashtanga and Power Yoga, there are two common variations:
| Feature | Surya Namaskar A | Surya Namaskar B |
|---|---|---|
| Steps | 9 (simplified) | 17 (includes Chair Pose and Warrior I) |
| Intensity | Moderate | Higher (more standing poses) |
| Poses added | — | Utkatasana (Chair), Virabhadrasana I (Warrior I) |
| Typical use | Warm-up, beginners | Full practice, intermediate+ |
At Om’s, beginners start with Surya Namaskar A (the 12-step version above). Intermediate students add Surya Namaskar B for additional strength and complexity.
Benefits of Surya Namaskar
| Benefit | How |
|---|---|
| Full-body warm-up | Mobilizes every major joint (ankles, knees, hips, spine, shoulders, wrists) |
| Cardiovascular | Continuous flow elevates heart rate (moderate cardio) |
| Flexibility | Stretches hamstrings, hip flexors, shoulders, chest, spine |
| Strength | Plank, Chaturanga, Cobra, Down Dog build upper body and core |
| Spinal health | Alternating flexion and extension mobilizes the entire spine |
| Digestion | Forward folds and twists massage the abdominal organs |
| Stress relief | Breath-synchronized movement activates the parasympathetic nervous system |
| Calorie burn | 12 rounds burn approximately 400-500 calories |
How Many Rounds?
| Level | Rounds | Duration |
|---|---|---|
| Beginner | 3-5 rounds (both sides) | 5-10 min |
| Intermediate | 6-12 rounds | 10-20 min |
| Advanced | 12-24 rounds | 20-40 min |
| Traditional (Surya Namaskar practice) | 108 rounds (special occasions) | 60-90 min |
At Om’s, classes typically include 3-5 rounds as a warm-up, followed by standing poses, balances, floor work, and Savasana.
Common Mistakes (Summary)
| Mistake | Correction |
|---|---|
| Rushing through the sequence | Slow down. One breath per movement. The breath leads, the body follows. |
| Ignoring the breath | The breath IS the practice. Without it, you’re just doing calisthenics. |
| Rounding the back in Forward Fold | Bend the knees. Lengthen the spine. Chest to thighs, not nose to knees. |
| Sagging hips in Plank | Engage the core. Squeeze the glutes. One straight line. |
| Crunching the lower back in Cobra | Engage the core. Lift from the upper back. |
| Forcing heels down in Down Dog | Bend the knees. Long spine > straight legs. |
| Skipping the pause at Prayer Pose | The pause is where you reset. Do not skip it. |
Modifications for Beginners
| Challenge | Modification |
|---|---|
| Tight hamstrings | Bend knees in Forward Fold and Down Dog. Use blocks under hands. |
| Weak upper body | Drop knees in Plank. Skip Eight-Limbed Salute (lower to belly, press to Cobra). |
| Balance issues in Low Lunge | Keep hands on the floor (instead of overhead). |
| Wrist pain | Use fists instead of flat palms. Or use yoga wedges. |
| Neck issues | Keep gaze forward (not up) in Arms Up and Cobra. |
Frequently Asked Questions
Q: How long does one round of Surya Namaskar take?
A: One round (12 steps, one side) takes approximately 30-60 seconds at a moderate pace. A full round (both sides) takes 1-2 minutes. 5 rounds = 5-10 minutes.
Q: Can I do Surya Namaskar every day?
A: Yes. It is a safe, low-impact sequence suitable for daily practice. Even 3 rounds (5 minutes) daily provides significant benefits.
Q: Is Surya Namaskar enough for a complete workout?
A: For general fitness and mobility, 12-24 rounds of Surya Namaskar is a complete workout (cardio + strength + flexibility). For maximum strength or hypertrophy, add resistance training.
Q: When is the best time to practice?
A: Traditionally, sunrise (facing the sun). Practically, morning (before breakfast) is ideal. However, any time of day is fine. Avoid immediately after a heavy meal (wait 2-3 hours).
Q: Can I do Surya Namaskar during menstruation?
A: Yes, with modifications. Avoid inversions (Down Dog) if they cause discomfort. Gentle forward folds and restorative poses are fine. Listen to your body.
Q: Is Surya Namaskar a religious practice?
A: The name references the sun (Surya), which has spiritual significance in Hindu tradition. However, the physical sequence is a fitness practice. At Om’s, we teach it as a physical warm-up and movement practice, with cultural context but no religious requirement.
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Master Surya Namaskar at Om’s
Surya Namaskar is the foundation of every Power Yoga class at Om’s. It is the first thing you learn, the sequence you return to, and the practice that never stops teaching you.
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Om’s Martial Arts & Fitness Studio – 12 steps. One breath. Infinite practice. Salute the sun. Salute yourself.