Surya Namaskar Steps: The 12-Posture Sun Salutation Sequence

Surya Namaskar, or Sun Salutation, is a sequence of twelve linked postures traditionally practiced as a complete devotional and physical practice honoring the sun. While it’s often taught today as a warm-up before a longer yoga class, its traditional form is a full practice in its own right, combining movement, breath, and, for many practitioners, the recitation of mantras dedicated to Surya — see the Surya Mantra for one commonly paired with the sequence.

The 12 steps

1. Pranamasana (Prayer Pose) — Stand with palms together at the chest, feet together, weight balanced evenly.
2. Hasta Uttanasana (Raised Arms Pose) — Inhale, raise the arms overhead, and gently arch back.
3. Hastapadasana (Standing Forward Bend) — Exhale, bend forward from the hips, bringing hands toward the floor beside the feet.
4. Ashwa Sanchalanasana (Equestrian Pose) — Inhale, step the right leg back into a low lunge, looking forward.
5. Dandasana (Plank Pose) — Exhale, step the left leg back to meet the right, forming a straight line from head to heels.
6. Ashtanga Namaskara (Eight-Limbed Salutation) — Exhale and lower the knees, chest, and chin to the floor, hips slightly raised.
7. Bhujangasana (Cobra Pose) — Inhale, slide forward and lift the chest, straightening the arms as comfortable.
8. Adho Mukha Svanasana (Downward-Facing Dog) — Exhale, lift the hips up and back, forming an inverted V shape.
9. Ashwa Sanchalanasana (Equestrian Pose) — Inhale, step the right foot forward between the hands, repeating step 4 on the other side.
10. Hastapadasana (Standing Forward Bend) — Exhale, step the left foot forward to meet the right, folding forward as in step 3.
11. Hasta Uttanasana (Raised Arms Pose) — Inhale, roll up to standing and raise the arms overhead, as in step 2.
12. Pranamasana (Prayer Pose) — Exhale, return to standing with palms together at the chest, completing one round.

One full round covers both sides of the body (the equestrian pose is repeated on alternating legs); a complete practice typically includes several rounds.

Breath and the sequence

Each posture is traditionally linked to a specific inhale or exhale, making Surya Namaskar as much a breathing practice as a physical one — the movement follows the breath rather than the breath being fitted around the movement. This coordination is part of why the sequence is considered meditative in its full traditional form, not just physical exercise.

Common questions

How many steps are in Surya Namaskar?

Twelve postures make up one half-round; a full round repeats the sequence leading with the opposite leg in steps 4 and 9.

Is Surya Namaskar only for flexible or experienced practitioners?

No — the sequence can be modified (bent knees in the forward bend, dropping to the knees in plank) and is commonly taught to beginners, though learning proper alignment from a teacher helps avoid strain.

When is Surya Namaskar traditionally practiced?

At sunrise, facing east, often accompanied by the Surya Mantra or one of twelve traditional mantras associated with different names of the sun, one recited per posture in some traditions.

Is Surya Namaskar a form of pranayama?

Not exactly — it’s a linked breath-and-movement sequence rather than a seated breathing practice, but see What Is Pranayama? for how breath-focused practices fit into yoga more broadly.