How to Do the Surya Namaskar

Step-by-Step Guide

1. 1

   Step 1: Perform Panama Sana (prayer pose).

   Inhale:
   As you breathe in, lift both arms up from the sides.
   
   Exhale:
   As you exhale, bring your palms together in front of the chest in prayer position.
2. 2

   Step 2: Do the Has taut tana Sana (raised arms pose).

   Inhale :
   Breathing in, lift the arms up. , Exhale :
   Exhale completely, bringing your hands down to the floor. , Inhale :
   Bring the right foot forward in between the two hands, left knee down to the floor and look up. , Inhale:
   As you breathe in, take the right leg back and bring the whole body in a straight line. , Exhale:
   Gently bring your two hands, two feet, two knees, chest and chin to touch the floor. , Inhale:
   Keep your elbows bent and look up. , Exhale:
   The inverted V. , Inhale:
   Bring the left foot forward in between the two hands, right knee down to the floor and look up. , Exhale:
   Bring your right foot forward and try to keep your palms on the floor. ,, Exhale:
   As you exhale, straighten the body and your arms.
3. 3

   Step 3: Do the Hasta Padasana (hand to foot pose).

4. 4

   Step 4: Perform Ashwa Sanchalanasana (the equestrian pose).

5. 5

   Step 5: Do the Dandasana (stick pose).

6. 6

   Step 6: Perform Ashtanga Namaskara (salute with eight parts or points).

7. 7

   Step 7: Do the Bhujangasana (cobra pose).

8. 8

   Step 8: Do the Parvati Sana (mountain pose).

9. 9

   Step 9: Perform Ashwa Sanchalanasana (the equestrian pose).

10. 10

    Step 10: Do the Hasta Padasana (hand to foot pose).

11. 11

    Step 11: Perform Hastauttanasana (the raised arms pose) Inhale: Breathing in

12. 12

    Step 12: lift the arms up.

13. 13

    Step 13: Finish with the Tadasana.

Detailed Guide

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