Sun Salutation (Surya Namaskar) Sequence: 12 Yoga Poses for Beginners

Every day, Vietnamese office workers sit for an average of 7-10 hours in front of a computer screen. This causes many people to experience back pain, stiff neck and shoulders, fatigue, and lack of energy even at a young age. That is also why more and more people are turning to the Sun Salutation exercise, a famous yoga sequence that helps warm up the body, increase flexibility, and improve mood in just about 10-15 minutes of practice.

Surya Namaskar (Sun Salutation) is a sequence of 12 continuous yoga poses originating from India, often performed in the morning to awaken the body and start the new day. Not only does it help stretch the entire body, but this exercise also helps improve breathing, reduce stress, and increase concentration. For beginners, you can practice 3-6 rounds and then gradually increase to 12 rounds as your strength improves.

In this article, you will understand how to perform the 12 Sun Salutation poses, the practical benefits of each step, and important notes to practice with correct technique, safely, and more effectively at home.

Pose 1: Basic Sun Salutation Pose

Stand tall with hands in prayer position at chest

This is the opening pose in the Sun Salutation (Surya Namaskar) exercise sequence, helping the body stabilize breathing and create focus before moving on to the next poses.

• Stand tall with a straight back, feet together or hip-width apart for balance.
• Relax your shoulders, gaze straight ahead.
• Press your palms together in front of your chest in a prayer position (Anjali Mudra).
• Breathe slowly and evenly to relax your body naturally.

Chanting in Surya Namaskar

While holding the pose, you can chant:

• “Om Mitraya Namah” (ॐ मित्राय नमः)

In yoga, this mantra signifies a greeting to the sun – a symbol of energy, life, and positive spirit. Combining breath with chanting helps practitioners increase concentration and feel relaxation more clearly when performing the Sun Salutation sequence.

Tips for beginners to perform the pose correctly

• Do not stiffen your shoulders or neck when bringing your hands together.
• Maintain a steady breath instead of holding your breath.
• If you are new to practicing yoga at home, stand in front of a mirror to easily adjust your posture.
• It is recommended to practice in the morning for the body to absorb energy and gently kickstart the day.

Pose 2: Arm Stretch Back in Sun Salutation

Lift your arms and stretch your body backward

This is the second pose in the Sun Salutation exercise sequence, which helps stretch the upper body, open the chest, and improve spinal flexibility.

• From the prayer position, slowly raise both hands overhead.
• Straighten your arms and gently stretch your body backward.
• Keep your hips stable; avoid pushing back too forcefully to prevent pressure on the lower back.
• Open your chest and inhale deeply to feel your body stretching naturally.

Chanting in Surya Namaskar

While performing the pose, you can chant:

• “Om Ravaye Namah” (ॐ रवये नमः)

In yoga, this mantra expresses reverence for the light and energy from the sun. Combining breath with movement helps practitioners focus better and enhances relaxation when performing the Sun Salutation yoga sequence.

Benefits of the backward stretch pose

• Helps open the shoulders and reduce stiffness in the neck and shoulders.
• Helps stretch the abdominal muscles, chest muscles, and spine.
• Increases flexibility in the back and improves body posture.
• Supports deep breathing and enhances alertness in the morning.

Notes for new yoga practitioners

• Do not tilt your head back too far to avoid neck pain.
• Only stretch backward within your comfortable range of motion.
• People with back problems or dizziness should perform slowly and gently.
• Maintain steady breathing throughout the exercise for better body relaxation.

Pose 3: Forward Fold to Ankles

Bend forward and hold your ankles with your hands

This is the next pose in the Sun Salutation (Surya Namaskar) exercise sequence, which helps stretch the entire back of the body and improve flexibility.

• From the extended backward pose, slowly fold your body forward.
• Keep your legs naturally straight, without locking your knees.
• Use both hands to try to touch or hold your ankles.
• Relax your neck and shoulders to allow your body to fold down more naturally.
• If you're not flexible enough, you can place your hands on your shins or the floor instead of forcing them to touch your ankles.

Chanting in Surya Namaskar

While holding the pose, you can chant:

• “Om Suryaya Namah” (ॐ सूर्याय नमः)

In yoga, this mantra signifies a welcome to the energy from the sun, helping practitioners increase focus and connect breath with body movement.

Benefits of the forward fold pose in yoga

• Helps stretch the back muscles, hamstrings, and calves.
• Helps reduce stiffness caused by prolonged sitting or inactivity.
• Supports blood circulation and helps the body relax better.
• Increases flexibility in the spine and hips.
• Helps practitioners improve balance and breath control.

Notes when performing the pose

• Do not force your body to bend too deeply if you feel pain or intense tension.
• Always bend slowly to avoid dizziness.
• Beginners in yoga should prioritize keeping the back long and relaxing the body rather than trying to touch the ankles.
• Breathe evenly to relax muscles and support more effective stretching.

Pose 4: Right Leg Back in Sun Salutation

Step your right leg back and keep your gaze forward

This is an important pose in the Sun Salutation exercise sequence, which helps stretch the hips, increase leg flexibility, and improve balance during yoga practice.

• From the forward fold position, place both hands on the floor.
• Step your right leg back far.
• Keep your left leg forward, with the knee slightly bent under your body.
• Extend your right leg back and keep your toes on the floor.
• Open your chest, lift your head slightly, and gaze straight ahead.
• Maintain steady breathing so your body doesn't become stiff.

Chanting in Surya Namaskar

While performing the pose, you can chant:

• “Om Bhanave Namah” (ॐ भानवे नमः)

In yoga, this mantra symbolizes the light and illumination of the sun, helping practitioners increase concentration and maintain a stable mind during practice.

Benefits of the leg-back pose

• Helps stretch the hips and front thighs.
• Helps increase flexibility in the legs and spine.
• Helps improve the body's ability to balance.
• Helps open the chest and promotes deeper breathing.
• Suitable for people who often sit a lot or are inactive.

Notes when practicing this pose

• Do not put all your weight on the front knee.
• Keep your back naturally straight, avoiding excessive arching.
• If you have difficulty balancing, you can press your hands firmly onto the floor or use a non-slip yoga mat.
• Beginners in yoga should perform slowly to allow the body to adapt better to the stretching movement.

Pose 5: Plank Pose in Sun Salutation

Bring both feet back and keep your body in a straight line

This pose helps increase core strength in the Sun Salutation (Surya Namaskar) exercise sequence. This pose is similar to plank in yoga, supporting improved balance and increased stability for the whole body.

• From the one-foot-forward, one-foot-back pose, bring the other foot back so both feet are parallel.
• Press both hands firmly onto the floor, placing them under your shoulders.
• Keep your elbows straight but do not lock the joints.
• Slightly engage your abdominal muscles and keep your back naturally straight.
• From head to heels, form a straight line.
• Gaze down at the floor to keep your neck in a comfortable position.

Chanting in Surya Namaskar

While holding the pose, you can chant:

• “Om Khagaya Namah” (ॐ खगाय नमः)

In yoga, this mantra symbolizes the free movement of the sun in the sky, helping practitioners increase concentration and clearly feel the rhythm connecting the body with the breath.

Benefits of the yoga plank pose

• Helps strengthen arm, shoulder, and abdominal muscles.
• Helps improve spinal stability.
• Increases balance and body control.
• Helps firm the abdomen and upper body.
• Helps the body get used to yoga poses that require endurance.

Notes when performing the pose

• Do not let your hips sag too low as this can put pressure on the lower back.
• Avoid lifting your hips too high, which can lead to incorrect plank posture.
• If you lack strength, you can hold the pose for a few seconds and then gradually increase the practice time.
• People with wrist pain should distribute force evenly through their palms to reduce pressure on the joints.

Pose 6: Lowering the body to the floor like a push-up

Bend your elbows and lower your body close to the floor

This pose helps increase upper body strength in the Sun Salutation exercise sequence, while also improving shoulder, arm, and abdominal muscle stability.

• From plank pose, slowly bend your elbows close to your body.
• Lower your body close to the floor like a push-up.
• Keep your abdominal muscles slightly engaged so your torso doesn't sag.
• Keep your body rigid and straight from head to toe.
• Do not let your hips touch the floor too early when lowering your body.
• Breathe evenly to maintain strength and better control your movements.

Reciting the mantra in Surya Namaskar

While performing the pose, you can recite the mantra:

• “Om Pushne Namah” (ॐ पूष्णे नमः)

In yoga, this mantra signifies nourishment and energizing the body. Combining breath with movement helps practitioners increase focus and maintain a more stable mind throughout the yoga session.

Benefits of the lowering pose in yoga

• Helps strengthen arm, shoulder, and chest muscles.
• Engages abdominal and core muscles more effectively.
• Increases body control and balance.
• Supports improved endurance during yoga practice or physical activity.
• Helps the body transition smoothly to subsequent poses in the Surya Namaskar sequence.

Notes for beginners

• Do not lower your body too quickly to avoid pressure on your shoulders and wrists.
• Keep your elbows close to your body to protect your shoulder joints.
• If you lack strength, you can lower your knees to the floor to reduce the load.
• Individuals with a history of shoulder or wrist pain should perform the pose gently and slowly to avoid injury.

Pose 7: Cobra Pose in Sun Salutation

Push your hips down to the floor and lift your chest high

This pose helps expand the chest and stretch the spine in the Sun Salutation (Surya Namaskar) sequence. This pose is similar to the Cobra Pose in yoga, suitable for improving flexibility in the back and shoulders.

• From the floor-hugging position, slowly push your hips closer to the mat.
• Straighten both arms to lift your chest high.
• Open your shoulders and gently pull them back to allow your chest to expand naturally.
• Keep your legs extended long behind you, with the tops of your feet pressing into the floor.
• Gently lift your head and look forward or slightly upward.
• Maintain deep and even breaths as you stretch your body.

Reciting the mantra in Surya Namaskar

While performing the pose, you can recite the mantra:

• “Om Hiranyagarbhaya Namah” (ॐ हिरण्यगर्भाय नमः)

In yoga, this mantra symbolizes the source of creative energy and life, helping practitioners increase the feeling of connection between body, breath, and spirit during practice.

Benefits of Cobra Pose

• Helps stretch the spine and relieve back stiffness.
• Helps open the shoulders and chest, supporting deeper breathing.
• Increases flexibility in the abdomen, hips, and shoulders.
• Helps improve posture for those who sit for extended periods.
• Helps the body relax and reduces fatigue after long periods of work.

Notes when practicing this pose

• Do not push your shoulders up to your ears to avoid neck tension.
• Avoid arching your back too strongly if your body is not accustomed to stretching.
• Individuals with back pain should lift their chest moderately and practice slowly.
• Use strength from your back and abdominal muscles instead of putting all the pressure on your arms.

Pose 8: Downward-Facing Dog in Sun Salutation

Keep hands on the floor and lift hips high

This pose helps stretch the entire body in the Sun Salutation sequence, often called Downward-Facing Dog in yoga. This pose helps relieve body stiffness and improves flexibility in the spine, shoulders, and legs.

• Keep both hands fixed on the floor, shoulder-width apart.
• Slowly lift your hips high to form an inverted V-shape with your body.
• Straighten your back and lengthen your spine naturally.
• Open your feet hip-width apart, with heels pointing towards the floor.
• Relax your head and neck, looking towards your feet or navel.
• Breathe deeply and evenly to help your body relax better.

Reciting the mantra in Surya Namaskar

While performing the pose, you can recite the mantra:

• “Om Marichaye Namah” (ॐ मरीचये नमः)

In yoga, this mantra signifies honoring the radiant light, helping practitioners increase focus and maintain a calm state throughout their practice.

Benefits of Downward-Facing Dog pose

• Helps stretch the shoulders, back, calves, and hamstrings.
• Helps reduce stiffness caused by prolonged sitting or inactivity.
• Increases flexibility in the spine and hips.
• Supports improved blood circulation and balance.
• Helps the body relax while maintaining strength in the arms and legs.

Notes when practicing yoga at home

• Do not force your heels to touch the floor if your body is not flexible enough.
• Keeping your back straight is more important than fully extending your legs.
• If your wrists hurt, distribute your weight evenly through your palms and fingers.
• Beginners should perform slowly to avoid muscle strain or loss of balance.

Pose 9: Bring the opposite foot forward

Bring your foot forward, similar to the initial lunge

This pose returns to a position similar to step 4 in the Sun Salutation (Surya Namaskar) sequence, but with the other leg to help balance the body.

• From Downward-Facing Dog, step the opposite foot forward between your hands.
• The front leg is slightly bent, with the knee at a comfortable angle.
• The back leg is straight, with the toes touching the floor.
• Open your chest, gently lift your head, and look straight ahead.
• Keep your back naturally elongated and maintain a steady breath.

Reciting the mantra in Surya Namaskar

While performing the pose, you can recite the mantra:

• “Om Adityaya Namah” (ॐ आदित्याय नमः)

In yoga, this mantra symbolizes the radiant energy from the sun, helping practitioners increase focus and maintain a positive spirit throughout the practice.

Benefits of the forward lunge pose

• Helps effectively stretch the hip and thigh muscles.
• Helps increase flexibility in the legs and spine.
• Supports improved body balance.
• Helps expand the chest and supports deeper breathing.
• Creates balanced movement between both sides of the body in the Sun Salutation yoga sequence.

Notes for beginners

• Do not take too short a step, which puts a lot of pressure on the knee.
• Keep your hands firmly on the floor to aid balance.
• If it's difficult to bring your foot forward, you can take small steps instead of trying to take a long step.
• Practicing slowly and controlling your breath will help stabilize the pose and make it easier to perform.

Pose 10: Forward Fold in Yoga

Return to the forward fold pose as before

This pose returns to the forward fold in the Sun Salutation sequence, helping the body relax and deeply stretch the back, hamstrings, and spine after previous strenuous poses.

• From the forward lunge pose, bring the other foot up so both feet are together.
• Slowly fold forward.
• Try to reach your hands to the floor, ankles, or shins, depending on your body's flexibility.
• Keep your head and neck relaxed naturally.
• Breathe slowly and evenly to aid effective muscle stretching.

Reciting the mantra in Surya Namaskar

While holding the pose, you can recite the mantra:

• “Om Savitre Namah” (ॐ सवित्रे नमः)

In yoga, this mantra signifies honoring the life-sustaining energy, helping practitioners experience relaxation and balance both physically and mentally.

Benefits of the forward fold pose

• Helps stretch the back, calves, and hamstrings.
• Helps reduce body stiffness after long periods of sitting.
• Increases flexibility in the spine and hip area.
• Supports blood circulation and helps relax the mind.
• Helps the body move more smoothly in the Surya Namaskar sequence.

Notes when performing the pose

• Do not force your body to bend too deeply if you feel pain or dizziness.
• Beginner yogis can slightly bend their knees to reduce pressure on the lower back.
• Maintain a steady breath to help the body relax more easily.
• Prioritize comfort and control over the pose rather than trying to touch your hands to the floor.

Pose 11: Standing Tall and Raising Arms Overhead

Raise both hands high and return to standing pose

This is the second-to-last pose in the Sun Salutation (Surya Namaskar) sequence, helping the body return to a state of balance after continuous stretching and movement.

• From the forward fold pose, slowly lift your torso to stand upright.
• At the same time, raise both arms high overhead.
• Keep your arms naturally straight and shoulders relaxed.
• No need to arch your back as in the previous step.
• Keep your back straight and breathe deeply to stabilize your breath.

Reciting the mantra in Surya Namaskar

While performing the pose, you can recite the mantra:

• “Om Arkaya Namah” (ॐ अर्काय नमः)

In yoga, this mantra symbolizes the powerful energy and light from the sun, helping practitioners maintain alertness and focus throughout their practice.

Benefits of the arms overhead pose

• Helps gently stretch the shoulders and spine.
• Helps the body regain balance after bending and weight-bearing movements.
• Supports improved posture and breath control.
• Helps the body feel more relaxed and refreshed after exercise.

Notes for yoga beginners

• Stand up slowly to avoid dizziness.
• Do not raise shoulders too high to avoid neck strain.
• Gently engage abdominal muscles to support the spine.
• People with blood pressure issues should perform slowly and maintain a steady breath.

Pose 12: Hands folded at chest to conclude the practice

Bring both hands back to the prayer position in front of the chest

This is the concluding pose in the Sun Salutation (Surya Namaskar) sequence, helping the body return to a stable and relaxed state after completing all linked yoga poses.

• From a standing position, slowly lower both hands in front of the chest.
• Bring palms together in a prayer position.
• Keep your back straight, shoulders relaxed, and eyes looking forward.
• Breathe slowly and evenly to allow your body to feel relaxed after the practice.
• Hold the pose for a few seconds to stabilize heart rate and breath.

Chant in Surya Namaskar

While holding the pose, you can chant:

• “Om Bhaskaraya Namah” (ॐ भास्कराय नमः)

In yoga, this chant signifies honoring the light and energy from the sun, concluding the Sun Salutation yoga with a calmer and more balanced state.

Benefits of the concluding pose

• Helps the body relax after continuous movement.
• Supports regulating breath and heart rate.
• Helps practitioners increase focus and awareness of their body after practice.
• Creates a feeling of physical and mental balance.
• Supports forming a regular and controlled yoga practice habit.

Notes when concluding yoga practice

• Do not rush to move immediately after completing the sequence of poses.
• Maintain a slow breath for natural body recovery.
• If you feel tired, rest for a few minutes before moving on to other activities.
• Yoga beginners should practice slowly and prioritize comfort in each movement.

References

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Content Editor: Sidney Bailey Hoang.

Information consulted and verified by expert: Madison Lee.