12 Surya Namaskar Steps: Sun Salutation Step-by-Step Images

Here are the 12 Surya Namaskar Steps, referred to as “Sun Salutations” in the Western world.
It is a small series of easy yoga postures with images, where you end up in the same position as you started.

This ancient practice is not just a physical exercise but a ritual that honors the life-giving energy of the sun.

The 12 Surya Namaskar steps are:

  1. Pranamasana (Prayer Pose)
  2. Hasta Uttanasana (Raised Arms Pose)
  3. Uttanasana (Standing Forward Bend)
  4. Anjaneyasana (Low Lunge Pose)
  5. Adho Mukha Svanasana (Downward Facing Dog)
  6. Ashtanga Namaskar (Eight Limbed Pose)
  7. Bhujangasana (Cobra Pose)
  8. Adho Mukha Svanasana (Downward Facing Dog)
  9. Anjaneyasana (Low Lunge Pose)
  10. Uttanasana (Standing Forward Bend)
  11. Hasta Uttanasana (Raised Arms Pose)
  12. Tadasana (Mountain Pose).
12 Surya Namaskar steps
12 Surya Namaskar steps

The Spiritual Essence of Surya Namaskar Asanas

Engaging in Surya Namaskar is more than just a physical workout.
It’s a holistic practice that intertwines the body, mind, and spirit.
By honoring the sun and its energy, practitioners are reminded of the interconnectedness of all things.
This realization fosters a sense of gratitude, humility, and a deeper understanding of one’s place in the vast cosmos.

  • The sun, as the primary source of light and energy on Earth, has always been revered in various cultures.
  • It symbolizes hope, vitality, and the very essence of life itself.
  • In yogic philosophy, the sun is seen as a manifestation of the divine, illuminating our minds and guiding our spiritual journey.

Channeling Solar Energy Through Sun Salutations

  • Each pose in the Surya Namaskar sequence is meticulously designed to harness the sun’s energy.
  • As practitioners move through the postures, they are not just stretching their bodies but also channeling solar vitality, rejuvenating every cell.
  • This flow of energy, synchronized with mindful breathing, revitalizes the body, mind, and spirit.

Benefits of Practicing Surya Namaskar

Physical BenefitsMental BenefitsSpiritual Benefits
Enhances flexibilityReduces stressDeepens self-awareness
Boosts cardiovascular healthImproves focusStrengthens connection to the universe
Strengthens musclesBalances emotionsCultivates gratitude

The 12 Surya Namaskar Steps

Below you will find each of the 12 Surya Namaskar steps with images.
Each asana or pose is a step towards harnessing the sun’s energy, aligning our body’s rhythm with the universe.

1. Pranamasana (Prayer Pose)

Pranamasana (Prayer Pose)
  • Description: Stand erect with feet together. Bring the palms together in front of the chest in a prayer position.
  • Significance: This pose instills a sense of gratitude and centers the mind, preparing the practitioner for the sequence ahead.

2. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana (Raised Arms Pose)
  • Description: Inhale deeply, raising your arms overhead. Arch your back slightly, pushing the hips forward.
  • Significance: This pose stretches the chest and the abdomen, promoting better breathing and invigorating the body.

3. Uttanasana (Standing Forward Bend)

Uttanasana (Standing Forward Bend)
  • Description: Exhale and bend forward from the hips, keeping the spine straight. Touch the ground or hold onto your ankles.
  • Significance: This pose calms the mind, stretches the hamstrings, and invigorates the nervous system.

4. Anjaneyasana (Low Lunge Pose)

Anjaneyasana (Low Lunge Pose)
  • Description: Inhale and step one foot back, lowering the knee to the ground. Look up, creating a gentle backbend.
  • Significance: This pose strengthens the legs, opens the chest and hip flexors, and enhances balance.

5. Adho Mukha Svanasana (Downward Facing Dog)

Adho Mukha Svanasana (Downward Facing Dog)
  • Description: Exhale and step the other foot back, lifting the hips up and forming an inverted ‘V’ with the body.
  • Significance: This pose rejuvenates the body, stretches the entire backside, and strengthens the arms and legs.

6. Ashtanga Namaskar (Eight Limbed Pose)

Ashtanga Namaskar (Eight Limbed Pose)
  • Description: Lower your body down from the plank position so that eight parts of your body touch the ground: the two feet, two knees, two hands, chest, and chin.
  • Significance: This pose acknowledges the Earth’s energy, strengthens the arms, and prepares the body for the transition to the next pose.

7. Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)
  • Description: Inhale and slide forward, raising the chest into the cobra pose. Ensure your elbows are bent and close to the body.
  • Significance: This pose opens the heart, strengthens the spine, and activates the kundalini energy.

8. Adho Mukha Svanasana (Downward Facing Dog)

Adho Mukha Svanasana pose
  • Description: Exhale and lift the hips, returning to the inverted ‘V’ position.
  • Significance: Repeating this pose helps in recalibrating the body and mind, ensuring balance and symmetry in the practice.

9. Anjaneyasana (Low Lunge Pose)

Anjaneyasana pose
  • Description: Inhale and step forward with the opposite foot from earlier, lowering the other knee to the ground and looking up.
  • Significance: This pose, when repeated, ensures both sides of the body receive equal attention and energy flow.

10. Uttanasana (Standing Forward Bend)

Uttanasana Pose
  • Description: Exhale and step the other foot forward, bending from the hips to return to the forward bend.
  • Significance: This repetition deepens the stretch, further calming the mind and preparing for the concluding postures.

11. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana Pose
  • Description: Inhale, raising your arms overhead and arching the back slightly.
  • Significance: This pose reinvigorates the body, preparing it for the final posture.

12. Tadasana (Mountain Pose)

Tadasana (Mountain Pose)
  • Description: Exhale and stand erect, hands by the side, feeling the energy coursing through the body.
  • Significance: This concluding pose grounds the practitioner, symbolizing stability, strength, and the culmination of the Surya Namaskar journey.

Each of these poses, when practiced with intention and mindfulness, can be a transformative experience. They not only enhance physical well-being but also pave the way for spiritual growth and self-awareness.

Sun Salutation Guide
Sun Salutation Guide

Remember to visit the Lost Yogi YouTube Channel for guidance and inspiration.

Sun Salutation Guide

Surya Namaskar asanas is not just a series of poses; it’s a dance of energy.
The beauty of this sequence lies in the seamless transition from one pose to the next, creating a harmonious flow.

How Each Pose Transitions into the Next

Each posture in the Surya Namaskar images step-by-step with names is like a bead in a necklace, intricately connected to the next. The fluidity of movement ensures that energy circulates without any blockages, creating a sense of balance and unity.

The Synchronization of Breath with Movement

Breath is the life force, and in Surya Namaskar, it plays a pivotal role. Every inhalation and exhalation is synchronized with a specific movement, enhancing the energy flow and deepening the connection between the mind, body, and spirit.

Tips for Beginners

The Surya Namaskar journey is exciting, but a few tips can make the experience even more enriching.

  • Early morning, during sunrise, is considered the most auspicious time.
    It allows you to harness the fresh energy of the new day.
  • Always warm up before starting the sequence.
  • Listen to your body. If a pose feels uncomfortable, modify it to suit your needs.
  • Pregnant women and individuals with certain medical conditions should consult a doctor or a trained yoga instructor before practicing.
  • Like any other practice, the benefits of Surya Namaskar amplify with consistency.
    Aim to incorporate it into your daily routine, even if it’s just a few rounds to start with.

On a Final Note

Embracing Surya Namaskar in your daily routine is like opening a gateway to holistic well-being.
Beyond the physical benefits, it’s a journey of self-discovery, spiritual growth, and a deepened connection with the universe.

As you flow through each pose, remember that you’re not just moving your body; you’re channeling the energy of the sun, the very essence of life.

Here are the 12 Surya Namaskar Steps
Here are the 12 Surya Namaskar Steps
Lost Yogi