Surya Namaskar: Steps, Benefits and Common Mistakes

Surya Namaskar — the sun salutation — is a flowing sequence of 12 positions that warms up the whole body. It is practised all over India, often at sunrise, and is a part of most yoga classes.

The 12 steps (with breath)

1. Pranamasana — stand tall, palms together at the chest. Breathe normally.
2. Hasta Uttanasana — inhale, raise the arms and stretch gently back.
3. Padahastasana — exhale, fold forward; bend the knees if needed.
4. Ashwa Sanchalanasana — inhale, step the right leg back into a lunge, look up.
5. Dandasana — hold the breath or exhale, step back into plank.
6. Ashtanga Namaskara — exhale, lower knees, chest and chin to the floor.
7. Bhujangasana — inhale, slide forward and lift the chest into cobra.
8. Adho Mukha Svanasana — exhale, lift the hips into an inverted V.
9. Ashwa Sanchalanasana — inhale, bring the right foot forward into a lunge.
10. Padahastasana — exhale, step the left foot forward and fold.
11. Hasta Uttanasana — inhale, rise up with arms overhead.
12. Pranamasana — exhale, return to standing, palms together.

Repeat leading with the left leg to complete one full round.

Benefits people notice

• Warms and mobilises the whole body.
• Builds strength in the arms, core and legs.
• Links movement with breath, which calms the mind.
• A great base for weight loss and fitness routines.

Common mistakes

• Rushing. Slow, correct rounds beat many fast, sloppy ones.
• Locking the knees in forward bends — keep them soft.
• Collapsing in plank. Keep the core engaged.
• Holding the breath. Let each movement ride on an inhale or exhale.

Learning the sequence with a trainer helps you get alignment right from day one. Find a Hatha class near you.

Avoid or modify if you have wrist, back or blood pressure concerns, or are pregnant — ask your doctor and trainer.