What are the 12 Steps of Surya Namaskar?

Surya Namaskar is a Yoga that stretches and strengthens every part of your body. The name implies the salutation (Namaskar) of the Sun (Surya).

There is no conclusive evidence of the origin of Surya Namaskar. Still, it is said to have been popularized by the king of Aundh, Late Shrimant Balasaheb Pant Pratinidhi, in the 1920s.¹ Swami Vivekananda and many others have promoted the practice of Surya Namaskar.

Some studies also say that Surya Namaskar is a physical exercise and not an Asana or traditional Yoga. Some say it is a part of Yoga, which is a unique combination of Asanas (Postures), Pranayam (Yogic Breathing), and Dharna (Fixing the mind).²

In this blog, we will learn the 12 Surya Namaskar steps of the Swami Vivekananda Kendra tradition with mantras and their benefits. Let’s get started.

What are The Twelve Steps of Surya Namaskar?

Surya Namaskar consists of 12 steps. Doing all 12 steps makes 1 set or 1 round, and 12 rounds are supposed to be done while chanting 12 mantras. Take a look at the 12 Surya Namaskar steps below.

1. Hastha Uthanasana; 

2. Padahathasana; 

3. Ashwasanchalanasana; 

4. Phalakasana or Dandasana; 

5. Shashankasana; 

6. Shashtanga Namaskara; 

7. Bhujangasana; 

8. Parvatasana; 

9. Shashankasana; 

10. Ashwasanchalanasana; 

11. Padahathasana; 

12. Pranamasana 

Step-by-Step Representation of 12 Surya Namaskar Steps

Here’s the pictorial representation of the 12 steps:

The Mantras of Surya Namaskar 

On starting every round of Surya Namaskar, one mantra is chanted to Namaskar the Sun. The 12 mantras are:

1. Om Mitraya Namah
2. Om Ravaye Namah
3. Om Suryaya Namah
4. Om Bhanave Namah
5. Om Khagaya Namah
6. Om Pushne Namah
7. Om Hiranyagarbhaya Namah
8. Om Marichaye Namah
9. Om Adityaya Namah 
10. Om Savitre Namah 
11. Om Arkaya Namah 
12. Om Bhaskaraya Nama 

While performing the Surya Namaskar fast, it is difficult to chant these long mantras, which is why there are Beeja Mantras that are easy to pronounce. These Beeja Mantras create great energy and vibration in the body. These are chanted 4 times in one round. They are as follows:

Beeja Mantra:

1. Om Hraam
2. Om Hreem
3. Om Hroom
4. Om Hraim
5. Om Hraum
6. Om Hrah

Breathing Technique In Surya Namaskar

Each step of Surya Namaskar is performed with a coordinated breathing pattern. You should inhale while taking backward stretching steps and exhale while bending forward. 

In the 6th step, Ashtanga Namaskara, where the chest is in contact with the floor, you do not inhale or exhale, make no air movement & hold your breath. 

The Asanas or postures are designed in such a way that they naturally let the lungs inhale and exhale at their own pace. Due to the dynamic postures of Surya Namaskar, your lung capacity will improve with regular practice of it. 

Benefits of Surya Namaskar

There are many benefits of Surya Namaskar on the body. With proper breathing techniques, we are doing Pranayama, Asanas, and Dharna together, which has a great impact on our overall health. See the list of benefits it has:

• Gives Strength to Muscles and Joints
• Improves Heart Health
• Better Weight Management
• Improves Flexibility
• Good Digestion
• Good Sleep
• Reduces Stress
• Reduces Anxiety
• Improves Focus and Concentration
• Improves Cognitive Abilities
• Better Skin
• Boosts Immunity
• Improves Respiratory Health
• Promotes Discipline

Start Your Day Strong with Surya Namaskar

From its roots and 12-step flow to its powerful benefits, Surya Namaskar is more than just a yoga routine; it’s a complete mind-body practice.

Making it a part of your daily morning ritual can boost flexibility, improve energy levels, and bring a sense of calm and focus to your day. With consistent practice, it becomes a simple yet effective way to support both your physical and mental well-being.

Namaskar.

Would You Start Doing Surya Namaskar For The Good Health?

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Thanks for reading. Stay bio-balanced! 🌿