Position 1: Pranamasana (prayer pose)
Keep your eyes closed. Remain standing upright with the feet together.
Slowly bend the elbows and place the palms together in front of the chest in namaskara mudra, mentally offering homage to the sun, the source of all life. Relax the whole body.
Breathing: Breath normally.
Awareness: Physical – on the chest area. Spiritual – on Anahata chakra.
Benefits: This pose establishes a state of concentration and calmness in preparation for the practice to be performed.
Mantra: Om Mitraya Namaha, salutations to the friend of all.
Position 2: Hasta Utthanasana (raised arms pose)
Separate the hands, raise and stretch both arms above the head, keeping them shoulder width apart. Bend the head, arms, and upper trunk slightly backward.
Breathing: Inhale while raising the arms.
Awareness: Physical – on the stretch of the abdomen and expansion of the lungs. Spiritual – on vishuddhi chakra.
Mantra: Om Ravaye Namaha, salutations to the shining one.
Position 3: Padahastasana (hand-to-foot pose)
Bend forward from the hips until the fingers or palms of the hands touch the floor on either side of the feet. Bring the forehead as close to the knees as is comfortable. Do not strain. Keep the knees straight.
Breathing: Exhale while bending forward. Contract the abdomen in the final position to expel the maximum amount of air from the lungs.
Awareness: Physical – on the back and pelvic region. Spiritual – on swadhisthana chakra. Contra-indications: People with back conditions should not bend forward fully. Bend from the hips, keeping the spine straight, until the back forms a ninety-degree angle with the legs, or bend only as far as is comfortable. Cautions for inverted postures apply.
Mantra: Om Suryaya Namaha, salutations to he who induces activity.
Position 4: Ashwa Sanchalanasana (equestrian pose)
Place the hands on the floor beside the feet. Stretch the right leg back as far as is comfortable and grasp the floor with the toes. At the same time, bend the left knee, keeping the left foot on the floor in the same position.
Keep the arms straight. In the final position, the weight of the body should be supported on both hands, the left foot, the right knee, and the toes of the right foot.
The head should be tilted backward, the back arched and the inner gaze directed upward to the eyebrow center.
Breathing: Inhale while stretching the right leg back.
Awareness: Physical – on the stretch from the thigh through the lower back, and on the eyebrow center while balancing. Spiritual – on Ajna chakra.
Contra-indications: The full stretch is not advised for people with knee or ankle problems.
Mantra : Om Bhanave Namaha, salutations to he who illumines.
Position 5: Parvatasana (mountain pose)
Keep the hands and right foot still, and take the left foot back beside the right foot. Simultaneously, raise the buttocks and lower the head between the arms so that the back and legs form two sides of a triangle.
The legs and arms straighten in the final position and the heels come down toward the floor in the final pose. Bring the head and shoulders towards the knees. Do not strain.
Breathing: Exhale while taking the left leg back.
Awareness: Physical – on the stretch through the Achilles tendons, the back of the legs, shoulders, and throat region, and on relaxing the hips. Spiritual – on vishuddhi chakra.
Contra-indications: Cautions for inverted postures apply.
Benefits: This pose strengthens the nerves and muscles in the limbs and back. It helps to increase height by stretching muscles and ligaments, enabling growing bones to grow longer. Circulation is stimulated, especially in the upper spine between the shoulder blades.
Mantra: Om Khagaya Namaha, salutations to he who moves quickly in the sky.
Position 6: Ashtanga Namaskara (salute with eight parts or points)
Keep the hands and feet in place. Lower the knees, chest, and chin to the floor; the feet will come up onto the toes. In the final position only the toes, knees, chest, hands, and chin touch the floor. The knees, chest, and chin should touch the floor simultaneously. If this is not possible, first lower the knees, then the chest, and finally the chin. The buttocks, hips, and abdomen should be raised.
Breathing: The breath is held out in this pose. There is no respiration.
Awareness: Physical – on the arch in the lower back and on the abdominal region. Spiritual – on manipura chakra.
Contra-indications: People with serious back problems, high blood pressure or heart conditions should not do this practice.
Benefits: This pose strengthens the leg and arm muscles, develops the chest, and exercises the region of the spine between the shoulder blades.
Mantra: Om Pushne Namaha, salutations to the giver of strength.
Position 7: Bhujangasana (cobra pose)
Keep the hands and feet in place. Slide the chest forward and raise first the head, and the shoulders, then, straightening the elbows, arch the back into the cobra pose. This will lower the buttocks and hips to the floor. Bend the head back and direct the gaze upward to the eyebrow center. The thighs and hips remain on the floor and the arms support the trunk. Unless the spine is very flexible the arms will remain slightly bent.
Breathing: Inhale while raising the torso and arching the back.
Awareness: Physical – on relaxation of the spine. Spiritual – on swadhisthana chakra.
Contra-indications: Not advised for people suffering from peptic ulcer, hernia, intestinal tuberculosis, or hyperthyroidism.
Mantra: Om Hiranya Garbhaya Namaha, salutations to the golden, cosmic self.
Position 8: Parvatasana (mountain pose)
The hands and feet do not move from position 7.
From bhujangasana assume parvatasana. Keep the arms and legs straight, grip the floor with the toes and use the strength of the arms to raise the buttocks and lower the heels to the floor.
Breathing: Exhale while raising the buttocks.
Awareness: As for position 5.
Mantra: Om Marichaye Namaha, salutations to the Lord of the Dawn.
Position 9: Ashwa Sanchalanasana (equestrian pose)
Keep the palms flat on the floor and the right foot in place.
Bend the left leg and bring the left foot forward between the hands.
Simultaneously, lower the right knee so that it touches the floor and push the pelvis forward.
Tilt the head backward, arch the back and gaze at the eyebrow center.
Breathing: Inhale while assuming the pose.
Awareness: As for position 4.
Mantra: Om Adityaya Namaha, salutations to the son of Aditi, the cosmic Mother.
Position 10: Padahastasana (hand-to-foot pose)
Bring the right foot forward next to the left foot. Straighten both legs. Bring the forehead as close to the knees as possible without straining.
Breathing: Exhale while performing the movement.
Awareness: As for position 3.
Mantra : Om Savitre Namaha, salutations to the Lord of Creation.
Position 11: Hasta Utthanasana (raised arms pose)
Keep the arms and spine in a straight line. Raise the torso and stretch the arms above the head. Keep the arms separated, shoulder-width apart. Bend the head, arms and upper trunk backward slightly.
Breathing: Inhale while straightening the body.
Awareness: As for position 2.
Mantra: Om Arkaya Namaha, salutations to he who is fit to be praised.
Position 12: Pranamasana (prayer pose)
Bring the palms together in front of the chest.
Breathing: Exhale while assuming the final position.
Awareness: As for position 1.
Mantra: Om Bhaskaraya Namaha, salutations to he who leads to enlightenment.
Positions 13–24: The twelve positions of Surya namaskara are practiced twice to complete one round.
Positions 1 to 12 constitute half a round. In the second half, the positions are repeated with two small changes related to ashwa sanchalanasana: a) In position 16, instead of stretching the right foot backward, stretch the left foot back. b) In position 21, bend the right leg and bring the right foot between the hands.
On the completion of each half-round, lower the arms to the side, relax the body and concentrate on the breath until it returns to normal. After completing Surya namaskara, practice Shavasana for a few minutes. This will allow the heartbeat and respiration to return to normal and all the muscles to relax.