• Admin
• Dec 07, 2025
• Yoga Asanas & Anatomy

Suryanamaskar Asanas

The basic translation of Suryanamaskar is salutation to the sun.It is a very ancient tradition which has been in existence since the Vedic age The physical basis of the practice links together twelve asanas in a dynamically performed series.

Postures act as a good link between warm-ups and asanas and can be done any time on an empty stomach. However, morning is considered to be the best time for Surya Namaskar as it revitalizes the body and refreshes the mind, making us ready to take on all tasks of the day. If done in the afternoon, it energizes the body instantly and if done at dusk, it helps you unwind. When done at a fast pace, Suryan amaskar is an excellent cardiovascular workout and a good way to lose weight.

The regular practice of Surya namaskar improves circulation of blood throughout the body, maintains health, and helps one remain disease-free. By practicing  of Surya namaskar,it mainly helps  to heart, liver, intestine, stomach, chest, throat and legs. From head to toe, every part of the body is greatly benefitted by Surya namaskar, which is why it is highly recommended by all yoga experts.

Suryanamaskar consists of 12 Positions,they are:

Position 1 - Pranamasana (Prayer Pose)

Inhale and maintain it in standing position with hands joined together near chest, feet together and toes touching each other, while doing chant below mantra

• Aum mitraya namah

Position 2 - Hasta Uttanasana (Raised Arms Pose)

Exhale and bend forward at the waist till palms touch the ground in line with the toes. Don’t bend knees while performing ,while doing chant above mantra

Position 3 - Hasta Padasana (Hand to Foot Pose)

• Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded. ,while doing chant the mantra
•  Aum bhanave namah

Position 4 - Ashwa Sanchalanasana (Equestrian Pose / Low Lunge)

Hold the breath and raise the knee of left leg.Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line. ,while doing chant the mantra

• Aum khagaya namah

Position 5 - Dandasana (Stick Pose / Plank)

• Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground,keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called ‘ Ashtanga’ position. ,while doing chant the mantra
• Aum pushne namah

Position 6 - Ashtanga Namaskara (Eight-Limbed Salutation)

Inhale and straighten the elbows, stretch the  shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards. ,while doing chant the mantra

Position 7 - Bhujangasana (Cobra Pose)

Hold the breath, bend the neck downwards and press the chin to the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor. ,while doing chant the mantra

• Aum hiranyagarbhaya namah

Position 8 - Adho Mukha Svanasana (Downward-Facing Dog Pose)

Hold the breath as in position 7, bring the right leg to the front and place it in between the hands and place the left leg at the back with left knee and toes on the ground. ,while doing chant the mantra

• Aum adityaya namah

Position 9 - Ashwa Sanchalanasana (Equestrian Pose / Low Lunge – other leg)

Exhale and bring the left leg forwards as in the position 2 and place it in between both the arms. ,while doing chant the mantra

• Aum savitre namah

Position 10 - Hasta Padasana (Hand to Foot Pose)

Inhaling start getting up and attain the position as in position 1. ,while doing chant the mantra

Position 11 - Hasta Uttanasana (Raised Arms Pose)

Same as Positions 2.

Position 12 - Pranamasana (Prayer Pose)

Same as Positions 1.

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While Doing all above, chant Mantras.

• Aum mitraya namah
• Aum suryaya namah
• Aum bhanave namah
• Aum khagaya namah
• Aum pushne namah
• Aum hiranyagarbhaya namah
• Aum marichaye namah
• Aum adityaya namah
• Aum savitre namah
• Aum arkaya namah
• Aum bhaskaraya namah