The 12 Steps of Surya Namaskar: The Right Way, Breathing and Common Mistakes

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 4 min read

Surya Namaskar is a series of 12 asanas done in one flow with the breath. The whole body works: arms, legs, back, belly and breath. That is why it is considered the heart of a yoga class, and every one of our classes includes Surya Namaskar.

One round has 12 steps. In the first round the right leg goes back, in the second the left. Together they make one full set.

The 12 steps of Surya Namaskar

1. 1
   Pranamasana (Prayer Pose) · breathe outStand tall at the front of the mat, hands in namaste in front of your chest.
2. 2
   Hasta Uttanasana (Raised Arms) · breathe inRaise your arms and lean back slightly. Don’t strain your lower back; let your chest open.
3. 3
   Padahastasana (Forward Bend) · breathe outFold forward from the hips, hands beside your feet. If your hands don’t reach the floor, bend your knees a little.
4. 4
   Ashwa Sanchalanasana (Lunge) · breathe inStep the right leg back, knee on the floor. Keep the front knee over the ankle and look ahead.
5. 5
   Parvatasana (Mountain) · breathe outStep the left leg back too and lift your hips into an upside-down V. Heels towards the floor.
6. 6
   Ashtanga Namaskara · hold the breathKnees, chest and chin on the floor, hips slightly up. Eight parts of the body touch the floor.
7. 7
   Bhujangasana (Cobra) · breathe inSlide forward and lift your chest. Keep the elbows slightly bent and the shoulders away from your ears.
8. 8
   Parvatasana (Mountain) · breathe outHips back up into the upside-down V.
9. 9
   Ashwa Sanchalanasana (Lunge) · breathe inBring the right foot forward between your hands, left knee on the floor.
10. 10
    Padahastasana (Forward Bend) · breathe outBring the back foot forward too and fold forward.
11. 11
    Hasta Uttanasana (Raised Arms) · breathe inRise up with a straight back, arms overhead.
12. 12
    Pranamasana (Prayer Pose) · breathe outHands back in namaste. Start the next round with the left leg.

With high BP, a heart problem, a hernia, a slip disc or during pregnancy, do Surya Namaskar only with your doctor’s advice and under a teacher’s supervision. During periods, go slowly or rest.

How many rounds should beginners do?

In the first week, 3 to 5 slow rounds, with one full breath for each step. Once you remember the steps and don’t run out of breath, add 2 to 3 rounds each week. Correct posture and breathing matter more than speed.

Common mistakes

• Holding the breath or breathing the wrong wayBreathe in as you rise, out as you fold. If you lose track, slow down.
• Straining the lower back in Hasta UttanasanaThe backbend should come from the chest, not the lower back.
• Front knee past the toes in the lungeKeep the knee right above the ankle, otherwise it puts pressure on the knee.
• Shoulders up by the ears in BhujangasanaKeep the shoulders down and back, neck long.
• Going too fastFast Surya Namaskar can feel like cardio, but with poor posture it also adds strain. Get it right first, then speed up.

Benefits of Surya Namaskar

• A full-body warm-up and stretch in just a few minutes.
• Strength in the arms, legs and core.
• Breath and movement in rhythm, which calms the mind.
• Done daily, stamina and flexibility build up gradually.
• A good part of a weight loss routine. Read yoga for weight loss at home.

This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.