By Balveer Singh Rathore, Editor · Last updated: September 26, 2026 · How we write
Surya Namaskar (Sun Salutation) is a flowing sequence of 12 yoga poses, each linked to an inhale or exhale. One full round means doing the sequence twice, leading with the right leg and then the left. Beginners can start with 3–5 slow rounds and build up to 12. In a small study, 4 fast rounds raised heart rate to about 80% of maximum.
This article is general information, not medical advice. If you have a health condition, are pregnant or take medication, talk to your doctor before changing your diet, exercise or supplements. Read our disclaimer.
What is Surya Namaskar?
Surya Namaskar is a traditional yoga sequence that links forward bends, back bends and a plank into one continuous flow. Because you move without stopping, it works the whole body and raises your heart rate more than most standing or seated asanas. Different yoga schools use slightly different versions; the steps below follow a common 12-step Hatha yoga sequence.
Surya Namaskar steps: all 12 poses with breathing
| Step | Pose | How to do it | Breath |
|---|---|---|---|
| 1 | Pranamasana (prayer pose) | Stand tall, feet together, palms joined at the chest. | Exhale |
| 2 | Hasta Uttanasana (raised arms pose) | Lift your arms up and back, gently arching the upper back. Keep your hips steady. | Inhale |
| 3 | Hasta Padasana (hand-to-foot pose) | Bend forward from the hips and bring your hands beside your feet. Bend your knees if needed. | Exhale |
| 4 | Ashwa Sanchalanasana (equestrian pose) | Step your right leg far back, drop the knee to the floor and look forward. | Inhale |
| 5 | Dandasana (stick or plank pose) | Step the left leg back too. Keep your body in one straight line from head to heels. | Exhale (or hold) |
| 6 | Ashtanga Namaskara (eight-limbed salute) | Lower your knees, chest and chin to the floor, hips slightly raised. | Hold the breath out |
| 7 | Bhujangasana (cobra pose) | Slide forward and lift your chest, elbows slightly bent, shoulders away from the ears. | Inhale |
| 8 | Parvatasana / Adho Mukha Svanasana (mountain pose) | Lift your hips up and back to form an inverted V. Press your heels towards the floor. | Exhale |
| 9 | Ashwa Sanchalanasana (equestrian pose) | Bring the right foot forward between your hands, left knee down. | Inhale |
| 10 | Hasta Padasana (hand-to-foot pose) | Bring the left foot forward and fold over your legs. | Exhale |
| 11 | Hasta Uttanasana (raised arms pose) | Roll up with a long spine and raise your arms overhead. | Inhale |
| 12 | Tadasana / Pranamasana (mountain or prayer pose) | Return to standing, arms by your sides or palms at the chest. Relax. | Exhale |
That completes half a round. Repeat steps 1–12, this time stepping the left leg back in step 4 and forward in step 9. Both halves together make one full round.
Surya Namaskar steps for beginners: easy modifications
- Bend your knees in steps 3 and 10 if you can’t reach the floor.
- In step 5, drop your knees to the floor to make the plank easier.
- In step 7, keep the elbows bent and lift only a little (baby cobra).
- Move slowly and breathe through your nose. If you run out of breath, pause in step 1 or step 12.
- Use a non-slip mat and practise on an empty stomach, ideally in the morning.
The 12 Surya Namaskar mantras
Traditionally, one mantra is chanted (aloud or silently) before or during each of the 12 steps. They are optional; the physical practice works without them.
| Step | Mantra |
|---|---|
| 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 Namah |
Surya Namaskar benefits
- Cardio workout: in a 2011 study of trained young adults, 4 rounds of Surya Namaskar raised heart rate to an average of about 80% of age-predicted maximum, enough to build cardiorespiratory fitness.
- Burns calories: the same study estimated about 230 kcal for a 30-minute session for a 60 kg person. This was a small study (6 people) of experienced practitioners, so your burn may differ.
- Flexibility and strength: the sequence stretches the hamstrings, hip flexors and spine and uses the arms, shoulders and core to hold the plank and cobra.
- Easy to fit in: no equipment is needed and 10–15 minutes is enough for a useful session.
- Calm and focus: linking movement with slow breathing can help you relax, like other forms of yoga.
How many Surya Namaskar a day?
| Level | Rounds per session | Pace |
|---|---|---|
| Complete beginner (week 1–2) | 3–5 rounds | Slow, 1 breath per step |
| Beginner (week 3–6) | 6–8 rounds | Steady |
| Regular practice | 10–12 rounds | Steady or faster |
| Advanced (for fitness) | 12–24+ rounds | Faster, only if your body is used to it |
Consistency matters more than numbers. Doing 6–12 rounds most days, along with daily walking and a small calorie deficit, works better for weight loss than 50 rounds once a week.
Is Surya Namaskar good for weight loss?
It helps as part of a plan. Surya Namaskar is one of the more energetic yoga practices, so it burns more than most slow asanas. It can’t target belly fat on its own, but combined with a healthy diet and other activity, it supports overall fat loss. See our yoga asanas for belly fat for a 4-week routine that includes Surya Namaskar.
Who should be careful or ask a doctor first
- Pregnant women (especially after the first trimester): practise only under a trained prenatal yoga teacher.
- People with slipped disc, back pain, hernia or recent abdominal surgery.
- People with high blood pressure or heart disease: move slowly and avoid holding the breath.
- Wrist, shoulder or knee injuries: modify or skip the steps that hurt.
- During menstruation, some women prefer gentler practice; listen to your body.
- Stop if you feel dizzy, breathless or have pain.
Common Surya Namaskar mistakes
- Rushing and losing the breath-movement link.
- Letting the hips sag in the plank (step 5).
- Locking the knees or rounding the back hard in forward bends.
- Lifting the shoulders to the ears in cobra (step 7).
- Stepping the same leg back and forward in both halves; alternate right and left.
Frequently asked questions
What are the 12 steps of Surya Namaskar?
The 12 steps are Pranamasana, Hasta Uttanasana, Hasta Padasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, Parvatasana, Ashwa Sanchalanasana, Hasta Padasana, Hasta Uttanasana and Tadasana. Each step is linked to an inhale or exhale. Repeat with the other leg to complete one full round.
How many Surya Namaskar should a beginner do?
Beginners can start with 3–5 slow rounds and add 1–2 rounds each week. Most people settle at 10–12 rounds a day. Stop if you feel dizzy or breathless, and use modifications like bent knees and knees-down plank until you build strength and flexibility.
How many calories does Surya Namaskar burn?
It depends on your weight and pace. A small 2011 study found that 4 rounds at a brisk pace raised heart rate to about 80% of maximum and estimated about 230 kcal for a 30-minute session for a 60 kg person. Slower practice burns less.
What is the best time to do Surya Namaskar?
Early morning on an empty stomach is traditional and works well for most people. You can also practise in the evening, at least 2–3 hours after a meal. The best time is the one you can follow every day.
Can Surya Namaskar reduce belly fat?
Surya Namaskar helps burn calories and strengthens the core, which supports overall fat loss, including around the belly. No exercise removes fat from one area alone. Combine regular rounds with a calorie deficit, walking, strength training and good sleep for visible results.
Can I do Surya Namaskar during periods or pregnancy?
During periods, many women prefer gentler practice or rest; listen to your body. In pregnancy, full Surya Namaskar is usually not advised without guidance, especially after the first trimester. Talk to your doctor and learn modified versions from a trained prenatal yoga teacher.