Surya Namaskar Steps with mantra and benefits

Surya Namaskar(Sun Salutation )

In the histories of India, Surya Namaskar is one of a famous yoga pose. Which is used by many ancient warriors likewise Pandavas and Krishna, Shivaji . Because according to researchers and ancient books, with the help of Surya Namaskar. A person can get energy from the sun and he or she can cure many diseases with the help of it.It is based on the vibration mantra, breath, and focus.

Surya Namaskar is divided into 12 steps in which every step has their own benefits.

surya namskar
Sun Salutation


  1. Breathe in.
  2. look straight like the front image.
  3. Hand together in namaskar position.
  4. Feet together.
  5. SAY LOUD -Om Mitraya Namah


  • It makes our focus and give us internal prosperity.
  • If someone has anxiety problems then it is very helpful for him.
  • It gives relief in hypertension.



  1. Breathe out.
  2. Make your chest expanded.

  3. Arms fully stretched.
  4. Feet together
  5. SPEAK -Om Ravaye Namah



  1. It gives stretchability to spinal code and helps to stop neck and back pain.
  2. It helps to weight loss and double chin reduction.





  1. Breathe in.
  2. Stay in old position.
  3. Make your knees straight.

    Surya Namaskar 3
    Surya Namaskar 3
  4. Moreover, Your face must in between legs.
  5. Also, keep your palm on the ground.
  6. SPEAK LOUDOm Suryaya Namah.


  1. It helps to cure stomach problems likewise acidity, gas.
  2. It helps to increase height and full body stretchability.

Surya Namaskar


  1. breathe out.
  2. Push your left leg back.
  3. Bend your right Knee, and place your arms next to your feet.
  4. Turn your gaze forward.


STEP5-Adho Mukha Svanasana

  1. Breathe in and lift up your hips and tailbone.
  2. Moreover, Your chest must face downwards to form an inverted V.

STEP6-Ashtanga Namaskara

  1.  Bring your knees down to the floor, and Breath out.
  2. Also, Take your hips back, and slide forward, such that your chin and chest rest on the floor.
  3. Also,Raise your buttocks slightly.
  4. Moreover, Touch the floor with the help of the hands, feet, knees, chest, Eight parts in total.

STEP 7-Bhujangasana

  1. slide your body forward AND breathe in.
  2. Raise your chest like Cobra Pose.
  3. Your elbows must be bent although, your shoulders must be placed away from the ears.
  4. Turn your gaze upwards.

STEP 8-Parvatasana

  1. Breath out and lift up your hips and also your tailbone.
  2.  Your chest must face downwards to form an inverted V.





STEP9-Ashwa Shalanasanaanc

  1. push your Right Leg back,
  2. Take Breathe far as you possibly can.
  3. Bend your Left Knee, moreover, place your arms next to your feet.
  4. Turn your gaze forward.


STEP10-Pada Hastasana Or Hand To Foot Pose Surya Namaskar

  1.  Bend forward from the waist and breathe out
  2. . You must ensure your spine is in good condition.
  3. Bring your hands down on the floor and beside the feet.

Step 11 – Hasta Uttanasana Or The Raised Arms Pose


  1. Take a deep Breath in .
  2. Lift your arms up and back, making sure your biceps are close to your ears.
  3. Your effort through this pose must be to stretch your whole body, right from the heels to the tips of the fingers.


Step 12 – The Pranamasana – last step of Surya Namaskar

Step 12 - The Pranamasana Or The Prayer Pose - Surya Namaskar

Surya Namaskar


To Do This Pose: 

  1. Keep your feet together, moreover, make sure your weight is balanced on both the feet.
  2. You must now relax your shoulders and expand your chest.
  3. Inhale and lift both your arms up.
  4. Then, exhale and bring your palms in front of your chest in a prayer position.
  1. Pregnant women should not do this.
  1. Those suffering from the disc problem, hernia, and high blood pressure should also avoid practicing The Surya Namaskar in sequence.







Surya Namaskar Steps with mantra and benefits

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