How to Perform Surya Namaskar

Surya Namaskar is a sequence of 12 steps of asanas performed as a warm up in a yoga session. It originated in India to salute the Sun, which is considered a deity and worshipped. One Surya Namaskar has 12 steps and one set of Surya Namaskar comprises 12 Surya Namaskars. You can start with a set of three or six and gradually increase the number to 12. It is customary that 12 salutations be chanted before each Surya Namaskar (12 step sequence).[1]

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    1
    Join your palms and stand straight. Make the salutation: ॐ मित्राय नमः (om mitrāya namaḥ).[2]
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    Raise your hands and stretch them back. Make the salutation: ॐ रवये नमः (om ravaye namaḥ.)[3]
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    3
    Bend down and try to hold your ankles with your hands. Make the salutation: ॐ सूर्याय नमः (om sūryāya namaḥ).[4]
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    4
    Place the right foot at the back, left foot under the torso and look straight. Make the salutation: ॐ भानवे नमः (om bhānava namaḥ).[5]
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    5
    Put both legs together at the back, keep your elbow straight and keep your spine straight.  Make the salutation: ॐ खगाय नमः (om khagāya namaḥ).[6]
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    6
    Bend your elbows and push your body towards the floor, keeping it stiff like a push-up. Make the salutation: ॐ पूष्णे नमः (om pūṣṇe namaḥ).
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    7
    Push your hips towards the floor, hands straight, chest up and stretch your shoulders up. Make the salutation: ॐ हिरण्यगर्भाय नमः (om hiraṇya garbhāya namaḥ).[7]
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    Keep your hands in the same position, raise your hip and back to form a curve. Make the salutation: ॐ मरीचये नमः (om marīcaye namaḥ).
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    Retract to form position as in step 4 using the opposite legs. Make the salutation: ॐ आदित्याय नमः (om ādityāya namaḥ).
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    10
    Retract to form position as in step 3. Make the salutation: ॐ सवित्रे नमः (om savitre namaḥ).
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    11
    Stand straight as you raise your hands above your head. This is the same as step 2, without a stretch. Make the salutation: ॐ अर्काय नमः (om arkāya namaḥ).
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    12
    Bring your hands back to the position in step 1. Make the salutation: ॐ भास्कराय नमः (om bhāskarāya namaḥ).
Dr Rohit Bhaskar, Physio
Dr Rohit Bhaskar, Physio Dr. Rohit Bhaskar, Physio is Founder of Bhaskar Health and Physiotherapy and is also a consulting physiotherapist. He completed his Graduation in Physiotherapy from Uttar Pradesh University of Medical Sciences. His clinical interests are in Chest Physiotherapy, stroke rehab, parkinson’s and head injury rehab. Bhaskar Health is dedicated to readers, doctors, physiotherapists, nurses, paramedics, pharmacists and other healthcare professionals. Bhaskar Health audience is the reason I feel so passionate about this project, so thanks for reading and sharing Bhaskar Health.

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