Invocation
ध्येय: सदा सवितृमण्डलमध्यवर्ती
नारायण: सरसिजासनसन्निविष्ट:।
केयूरवान् मकरकुण्डलवान् किरीटी
हारी हिरण्मयवपुर्धृतशङ्खचक्र:॥
dhyeyaḥ sadā savitṛ-maṇḍala-madhya-vartī
nārāyaṇaḥ sarasijāsana-sanniviṣṭaḥ…
A dhyana shloka invoking Lord Narayana seated at the heart of the sun's orb — recited once before beginning the twelve rounds.
Twelve postures · twelve mantras
In sequence, without pause between postures. Each asana lasts one breath; each round takes about a minute. Begin facing east.
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Asana 11
Praṇāmāsana · Prayer Poseप्रणामासन
ॐ मित्राय नमः
Oṁ Mitrāya Namaḥ
Salutations to the universal friend of all beings.
Stand tall, palms together at the heart. Spine erect, feet together, eyes soft. Exhale fully. The posture of entering.
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Asana 22
Hastottānāsana · Raised Armsहस्तोत्तानासन
ॐ रवये नमः
Oṁ Ravaye Namaḥ
Salutations to the radiant one worthy of praise.
Inhale, raise the arms overhead and arch backward. Palms meet above the crown. Open the chest to the sky.
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Asana 33
Hastapādāsana · Forward Bendहस्तपादासन
ॐ सूर्याय नमः
Oṁ Sūryāya Namaḥ
Salutations to the one who dispels darkness and leads to activity.
Exhale, fold forward from the hips. Hands beside the feet. Let the head hang; lengthen the hamstrings.
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Asana 44
Aśva Sañcālanāsana · Equestrianअश्व सञ्चालनासन
ॐ भानवे नमः
Oṁ Bhānave Namaḥ
Salutations to the one who illuminates all.
Inhale, step the right leg back into a lunge. Palms stay flat, left knee between hands, chest lifts, gaze forward.
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Asana 55
Daṇḍāsana · Plank / Stickदण्डासन
ॐ खगाय नमः
Oṁ Khagāya Namaḥ
Salutations to the one who moves through the heavens.
Hold the breath, step the left leg back to plank. Body in a single straight line from heels to crown. Core engaged.
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Asana 66
Aṣṭāṅga Namaskāra · Eight-limb Saluteअष्टाङ्ग नमस्कार
ॐ पूष्णे नमः
Oṁ Pūṣṇe Namaḥ
Salutations to the nourisher who feeds all life.
Exhale, lower knees, chest and chin to the floor. Hips lifted. Eight points touch: toes, knees, chest, chin, palms.
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Asana 77
Bhujaṅgāsana · Cobraभुजङ्गासन
ॐ हिरण्यगर्भाय नमः
Oṁ Hiraṇyagarbhāya Namaḥ
Salutations to the golden cosmic womb, source of all creation.
Inhale, slide forward and lift the chest. Elbows soft, pelvis grounded, gaze upward. Open the heart.
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Asana 88
Parvatāsana · Mountain / Down-Dogपर्वतासन
ॐ मरीचये नमः
Oṁ Marīcaye Namaḥ
Salutations to the lord of the dawn rays.
Exhale, lift hips to form an inverted V. Heels press down; head between arms. Lengthen the spine.
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Asana 99
Aśva Sañcālanāsana · Equestrian · Rअश्व सञ्चालनासन
ॐ आदित्याय नमः
Oṁ Ādityāya Namaḥ
Salutations to the son of Aditi, the infinite mother.
Inhale, bring right leg forward between hands. Mirror of posture 4. Chest open, gaze lifted.
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Asana 1010
Hastapādāsana · Forward Bendहस्तपादासन
ॐ सवित्रे नमः
Oṁ Savitre Namaḥ
Salutations to the stimulator who impels life forward.
Exhale, bring left leg forward beside right. Fold deep from the hips. Hands beside feet.
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Asana 1111
Hastottānāsana · Raised Armsहस्तोत्तानासन
ॐ अर्काय नमः
Oṁ Arkāya Namaḥ
Salutations to the one worthy of all praise.
Inhale, rise and arch back once more. Palms meet overhead. The chest returns to the sky.
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Asana 1212
Praṇāmāsana · Return to Prayerप्रणामासन
ॐ भास्कराय नमः
Oṁ Bhāskarāya Namaḥ
Salutations to the maker of light who causes brilliance.
Exhale, return to standing. Palms at the heart. One round complete. Pause, feel the heat, begin again.
The closing bīja mantra
ॐ श्री सवितृ-सूर्यनारायणाय नमः
Oṁ Śrī Savitṛ-Sūryanārāyaṇāya Namaḥ
Chanted after the twelfth posture of the final round, offering the entire practice to Śrī Sūryanārāyaṇa — the sun as the visible form of Nārāyaṇa.
Completed Surya Namaskar?
Mark it, light a diya, or share it with your shakha.
Read nextBhojan Mantraभोजन मंत्रA moving meditation
Twelve asanas, twelve names of the sun
A single continuous sequence of twelve postures, each paired with a mantra that invokes one aspect of Sūrya — from Mitrāya (the universal friend) to Bhāskarāya (the maker of light). Performed at sunrise, facing east.
Surya Namaskar is yoga's oldest sequence — a flowing cycle of twelve postures that engages every major joint and muscle, co-ordinated with the breath, and sealed to a mantra at each step. Each round takes about a minute. A complete practice is twelve rounds — one for each name of the sun — totalling 144 asanas.
"Inhale into expansion, exhale into surrender." The breath is as much a part of the sadhana as the posture.
Of the twelve mantras, only six are unique — asanas 1 and 12, 2 and 11, 3 and 10, 4 and 9, 5 and 8, 6 and 7 are mirror pairs of posture, but each is given its own name of Sūrya. The sequence is thus a loop that returns the body home as the mantras complete the sun's twelve-faceted revelation.
How to practice
Begin gently — three to six rounds is enough at first. Build up to twelve. The breath matters as much as the posture.
- At sunrise Face east. Practice on an empty stomach, after bathing. Dawn light is traditional and physiologically ideal.
- Breath drives posture Odd postures (1, 3, 5…) on exhale; even postures (2, 4…) on inhale. Never hold the breath — flow it.
- Mantra in mind Chant the mantra silently as the posture holds. One name per asana; one complete round visits all twelve.
- Close in stillness After the final round, lie in śavāsana for two minutes. Let the heat and breath settle. Then rise.
12 Surya Namaskar asana names
| Step | Asana (Sanskrit) | English name | Mantra |
|---|---|---|---|
| 1 | प्रणामासन Praṇāmāsana | Prayer Pose | ॐ मित्राय नमः Oṁ Mitrāya Namaḥ |
| 2 | हस्तोत्तानासन Hastottānāsana | Raised Arms | ॐ रवये नमः Oṁ Ravaye Namaḥ |
| 3 | हस्तपादासन Hastapādāsana | Forward Bend | ॐ सूर्याय नमः Oṁ Sūryāya Namaḥ |
| 4 | अश्व सञ्चालनासन Aśva Sañcālanāsana | Equestrian | ॐ भानवे नमः Oṁ Bhānave Namaḥ |
| 5 | दण्डासन Daṇḍāsana | Plank / Stick | ॐ खगाय नमः Oṁ Khagāya Namaḥ |
| 6 | अष्टाङ्ग नमस्कार Aṣṭāṅga Namaskāra | Eight-limb Salute | ॐ पूष्णे नमः Oṁ Pūṣṇe Namaḥ |
| 7 | भुजङ्गासन Bhujaṅgāsana | Cobra | ॐ हिरण्यगर्भाय नमः Oṁ Hiraṇyagarbhāya Namaḥ |
| 8 | पर्वतासन Parvatāsana | Mountain / Down-Dog | ॐ मरीचये नमः Oṁ Marīcaye Namaḥ |
| 9 | अश्व सञ्चालनासन Aśva Sañcālanāsana | Equestrian | ॐ आदित्याय नमः Oṁ Ādityāya Namaḥ |
| 10 | हस्तपादासन Hastapādāsana | Forward Bend | ॐ सवित्रे नमः Oṁ Savitre Namaḥ |
| 11 | हस्तोत्तानासन Hastottānāsana | Raised Arms | ॐ अर्काय नमः Oṁ Arkāya Namaḥ |
| 12 | प्रणामासन Praṇāmāsana | Return to Prayer | ॐ भास्कराय नमः Oṁ Bhāskarāya Namaḥ |
Frequently asked questions
What are the 12 asanas of Surya Namaskar?
1. Pranamasana (Prayer Pose), 2. Hastottanasana (Raised Arms), 3. Hastapadasana (Forward Bend), 4. Asva Sancalanasana (Equestrian), 5. Dandasana (Plank / Stick), 6. Astanga Namaskara (Eight-limb Salute), 7. Bhujangasana (Cobra), 8. Parvatasana (Mountain / Down-Dog), 9. Asva Sancalanasana (Equestrian), 10. Hastapadasana (Forward Bend), 11. Hastottanasana (Raised Arms), 12. Pranamasana (Return to Prayer).
What are the 12 mantras of Surya Namaskar?
1. Om Mitraya Namah, 2. Om Ravaye Namah, 3. Om Suryaya Namah, 4. Om Bhanave Namah, 5. Om Khagaya Namah, 6. Om Pusne Namah, 7. Om Hiranyagarbhaya Namah, 8. Om Maricaye Namah, 9. Om Adityaya Namah, 10. Om Savitre Namah, 11. Om Arkaya Namah, 12. Om Bhaskaraya Namah. One mantra is said with each asana, from Om Mitraya Namah to Om Bhaskaraya Namah.
Is there a Surya Namaskar PDF?
Yes — the printable booklet on this page has all 12 steps and mantras as a free A5 PDF to download, print and share.
