Surya Namaskar, the “sun salutation”, is a sequence of 12 asanas performed in a flowing cycle, traditionally facing east in the early morning. The version most commonly taught today, with 12 positions counting the reverse half of the cycle, was standardised by the Rajah of Aundh, Bhawanrao Shrinivasrao Pant Pratinidhi, in his 1928 book on the practice. Earlier classical hatha yoga texts, including the Hatha Yoga Pradipika and the Gheranda Samhita, do not describe the modern sequence; the flowing form is a 20th-century synthesis grounded in traditional postures and the older Vedic practice of sun veneration. A standard daily set runs 6 to 12 rounds and takes 10 to 20 minutes.
The 12 positions
The cycle counts each posture once on the forward sweep and again on the reverse sweep, so a “round” is technically 24 asana transitions. The 12 positions of the forward half:
- 1. Pranamasana (prayer pose): stand at the front of the mat, palms joined at the heart. Exhale.
- 2. Hasta Uttanasana (raised arms pose): inhale, raise the arms overhead, lean slightly back.
- 3. Padahastasana (forward fold): exhale, fold forward, hands beside the feet.
- 4. Ashwa Sanchalanasana (low lunge): inhale, right leg back, left knee bent, gaze forward.
- 5. Dandasana / Phalakasana (plank): hold the breath, left leg joins the right, body in a straight line.
- 6. Ashtanga Namaskara (eight-limbed pose): exhale, knees, chest, chin to the floor; hips lifted.
- 7. Bhujangasana (cobra): inhale, hips down, chest lifted, gaze forward.
- 8. Adho Mukha Svanasana (downward dog): exhale, hips up, heels reaching toward the floor.
- 9. Ashwa Sanchalanasana (right leg forward): inhale, right foot to the front, mirror of position 4.
- 10. Padahastasana: exhale, left foot joins the right, fold forward.
- 11. Hasta Uttanasana: inhale, rise up with arms overhead.
- 12. Pranamasana: exhale, hands return to the heart.
The second round mirrors the first but begins with the left leg back in position 4. Two rounds make one full cycle. Six full cycles (12 rounds counting each leg separately) is the standard morning practice.
The 12 mantras
The 12 positions are paired with 12 mantras, each invoking one of the 12 names of Surya (the sun). The names come from the Aditya Hridayam stotra in the Yuddha Kanda of the Valmiki Ramayana, where Agastya teaches the hymn to Rama:
- Om Mitraya Namah (to the friend of all).
- Om Ravaye Namah (to the radiant one).
- Om Suryaya Namah (to the dispeller of darkness).
- Om Bhanave Namah (to the illuminator).
- Om Khagaya Namah (to the one who moves through the sky).
- Om Pushne Namah (to the nourisher).
- Om Hiranyagarbhaya Namah (to the golden womb).
- Om Marichaye Namah (to the one with rays).
- Om Adityaya Namah (to the son of Aditi).
- Om Savitre Namah (to the inducer).
- Om Arkaya Namah (to the worthy of praise).
- Om Bhaskaraya Namah (to the maker of light).
The mantras are chanted silently or audibly at each position. In a fast-paced practice they are often skipped; in a contemplative practice they slow the flow to one breath per position, with the mantra held in the mind during the breath.
Documented benefits
The published studies on Surya Namaskar tend to find:
- Cardiovascular conditioning equivalent to moderate-intensity cycling or brisk walking for the same duration. Six to twelve rounds is comparable to a 20-minute moderate walk.
- Improved flexibility in the spine, hamstrings and hip flexors over weeks of practice.
- Improved core strength and shoulder stability, particularly from the plank and chaturanga positions.
- Documented effects on mood and stress, particularly when paired with controlled breathing on each position.
Calorie expenditure runs approximately 4 to 7 kcal per round depending on body weight and pace; a 12-round set burns 50 to 80 kcal, comparable to other low-impact aerobic exercise.
Common errors and contraindications
- Bending from the lower back rather than from the hips in Padahastasana; this is the most common cause of post-practice back pain.
- Collapsing the shoulders in plank, leading to wrist and shoulder strain over time.
- Rushing through the breath, breathing irregularly to keep up with a too-fast pace.
- Holding the spine flat rather than extending into the cobra.
Contraindications include uncontrolled hypertension, hernia, recent abdominal or spinal surgery, severe sciatica, and the later stages of pregnancy. Mild back pain is often improved by the practice with attention to alignment; severe back pain should be cleared by a clinician before resuming.
For what it’s worth, the most underrated element of Surya Namaskar is the breath synchronisation. Practised at a steady three-second-per-position pace with the breath leading the movement, the sequence delivers most of its benefits at a moderate intensity that is sustainable for years. Practised as a fast aerobic workout, it loses the breath quality and starts to look like calisthenics in a yoga costume.
Common questions
When is the best time?
The classical convention is sunrise, facing east. The morning slot is the optimum: empty stomach, the body still cool and stiff, the mantra timing aligned with the actual rising sun. Evening practice at sunset is the secondary option. Mid-day practice on a full or heavy stomach is uncomfortable and not recommended.
How many rounds in a session?
Six rounds (12 forward and reverse sweeps) is a standard daily practice for most adults. Beginners start with 3 rounds and build over four to six weeks. Twelve rounds is a longer practice for established practitioners. The Bihar School syllabus uses 12 rounds as the daily target; the Krishnamacharya tradition allows up to 24 rounds for vigorous practice. Beyond 24 rounds the practice becomes more athletic than meditative.
Is Surya Namaskar A different from Surya Namaskar B?
The Ashtanga Vinyasa system codified by Pattabhi Jois uses two sequences: Surya Namaskar A (9 vinyasa points) and Surya Namaskar B (17 vinyasa points, adding Utkatasana and Virabhadrasana). These are Ashtanga-specific variants. The 12-position version described above is the original Indian household and school-yoga version. All three are widely taught and serve different intensity levels.
Can it be done indoors?
Yes. The traditional setting is outdoors facing east at sunrise, but indoor practice in a quiet, ventilated room is fully acceptable and is how most modern practitioners perform the cycle. A yoga mat and enough space to extend the body fully are the only requirements. Practising indoors with a window facing east keeps the orientation.
One limitation worth noting
Despite the now-universal practice and the widely repeated claim that Surya Namaskar is an “ancient” sequence, the 12-position flowing form as taught today is documented in writing only from 1928. The components, Pranamasana, Bhujangasana, Adho Mukha Svanasana, are individually ancient and described in the classical hatha texts; the sequence that links them is recent. Calling the sequence “ancient” is a reasonable shorthand if “ancient” is allowed to mean “rooted in older practices and traditional in modern form”, but it overstates the case to describe the flowing 12-position version as Vedic in the strict textual sense.
See the Wikipedia entry on Surya Namaskar and the broader Aditya Hridayam stotra for further background.
