Surya Namaskara (Loosening Practice)

Sthiti: Tadasana


Stand erect with legs together. Bring the palms together to namaskara mudra.

Step 1

  • Take the hands above the head while inhaling and bend the trunk backwards.

Step 2

  • Bend the body forward while exhaling. Touch the forehead to the knees.
  • Keep the palms on the floor on either side of the feet.

Step 3

  • In this step breath in and kick the right leg back.
  • Push the buttock forward and downward so that the left leg is perpendicular to the ground.
  • Look up.

Step 4

  • In this step, exhale and take the left leg also back, resting only on palms and toes. Keep the body straight from head to toes inclined to the ground at about 30-degree.
  • Take care to keep the neck in line with the back.

Step 5

  • While inhaling, bend the legs at the knees and rest them on the floor with buttocks resting on the heels without altering the position of the palms and toes.
  • Exhale as you rest the forehead on the floor.
  • Then relax in normal breathing.

Step 6

  • While exhaling without shifting the positions of hands and toes, glide the body forward and hold the breath (Bahya kumbhaka) and rest the forehead, chest, hands, knees and toes on the ground. Raise the buttock off the ground.
  • Note that eight points of the body are in contact with the ground - hence the name sastanga namaskara (salutation with eight parts).

Step 7

  • Inhale, raise the head and trunk making the spine concave upwards without lifting the position of the hands and feet.
  • Arch the back as far as you can until the elbows are straight.
  • Keep the knees off the ground.

Step 8

  • While exhaling, raise the buttocks, push the head down until the heels touch the ground without shifting the position of hands and feet.

Step 9

  • Same as step 5.

Step 10

  • Inhale and bring the right leg in between the two hands. Arch the back concave upwards as in step 3 until the right leg is perpendicular to ground.

Step 11

  • Exhale and bring the left foot forward next to the right foot and reach down with your upper body to touch the forehead to the knees as in step 2.

Step 12

  • While inhaling, come up to sthiti.
  • This completes one round of Surya Namaskar. Repeat 3 rounds.


  • (In 10-stages- Suryanamaskar the 5th and 9th stages are omitted). The prolonged pronunciation of 'Omkar' followed by the Bija aksara, 'Ha' and the sounds 'R' 'M' which come in every Mantra influences and stimulates the nerve centers in the brain corresponding to the respiratory, circulatory and digestive systems, make them more active, efficient and healthy.
  • The different names of the Sun according to their meanings, instil in you, those qualities like friendship, devotion, energy, health, strength, lustre and vigor, as you identify with the Supreme and meditate on those qualities during the practice.


  • Suryanamaskara balances, harmonizes the prana throughout the body, thus revitalizes the whole body.

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