12 Steps of Surya Namaskar & it’s benifits

Step 1. Pranamasana (Prayer pose)

[{"selector":"#anim-a7801041-52ba-4d31-831c-93aa80838565","keyframes":{"transform":["translate3d(-179.60784%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-368b88e7-b70c-42cd-b174-79bc467e4a91","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2666b75a-9872-4102-af7a-4f51576a5c86","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-e272f550-3bbf-4349-8596-4b4c386364bc","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-237d9f4a-5ec2-44fd-9290-6795fb6eec49","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Mitraya Namah (Who is friendly to all)

Step 2. Hastauttanasana (Raised arms pose)

[{"selector":"#anim-247e6573-292e-458d-999a-d99d9aef874c","keyframes":{"transform":["translate3d(-179.60784%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bf75dafc-0b49-4d1d-ab9c-efa4ec45aca4","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-62ba7062-83e2-4a58-8c55-e0e499171812","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-4cb8d5dc-bd64-4bfd-98ed-661c86d96182","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-92e07d22-eb3c-4d51-8d69-a182c68cc5a6","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Ravaye Namah (The shining one, the radiant one)

Step 3. Hastapadasana (Standing forward bend)

[{"selector":"#anim-e9daeea1-a430-4a48-8aba-321fe190ebb1","keyframes":{"transform":["translate3d(-179.60784%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f08306e-99c5-4c0f-83be-ef9e7edf65c7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-687c9905-c14c-403f-8515-139d1b1fcb00","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-c799250c-2ceb-45d0-88ac-277808ffef34","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d872d82a-d186-47f4-8ba0-abbc1164777c","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Suryaya Namah (One who is the dispeller of darkness and responsible for bringing activity)

Step 4. Ashwa Sanchalanasana (Equestrian pose)

[{"selector":"#anim-2e07a459-0bf5-4832-8d5c-f11022525b73","keyframes":{"transform":["translate3d(-179.60784%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b1261a51-eb29-4b73-b065-463f0cbf3af7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a4841b20-c045-4e7b-b342-19841f5a3f43","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-d0ea38d8-2545-4f3d-bcd3-78470a1979a3","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-34edfbff-5631-4146-af69-32323218a95a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Bhanave Namah (One who illuminates, the bright one).

Step 5. Dandasana (Stick pose)

[{"selector":"#anim-383c7f73-49e5-4631-88e6-1d59e8c09ad4","keyframes":{"transform":["translate3d(-179.60784%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7183353a-b11f-453c-b102-254c8bd92368","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5de26273-558b-4aed-ad8e-1327eefbc3de","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-a492014d-63c4-433b-8076-62b1946f009d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b8c16a6b-ed09-4a34-a128-b054557aab4a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Khagaya Namah (One who is all pervading, one who moves through the sky)

Step 6. Ashtanga Namaskara (Salute with eight parts or points)

[{"selector":"#anim-cf777047-e089-46be-8910-9618f04dd6d5","keyframes":{"transform":["translate3d(-198.54368%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36da881d-ecc1-44f9-a995-b8ddf9ddfd04","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8a044cd9-1b1a-49e3-9101-2d7aeee4c6db","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-a003240c-3f80-41b7-85fb-dc15cd0b7e86","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d1c07d4e-a109-4432-8c4b-ed43dffdb869","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Pushne Namah (Giver of nourishment and fulfillment)

Step 7. Bhujangasana (Cobra pose)

[{"selector":"#anim-15fb2128-21e8-415a-b2cd-0f869f4c4bd8","keyframes":{"transform":["translate3d(-198.54368%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-974d23fa-0365-4820-9fc3-97243a1d2164","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64a3cf58-4474-4127-a13a-340e0e30d7ca","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-270a8d9e-a9a3-4dc8-8dc2-3d4cb0faa2ea","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-6fb7dcda-3cf6-4b9e-be15-d9cdae7069a9","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Hiranyagarbhaya Namah (one who has a golden colored brilliance) .

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

[{"selector":"#anim-8e5615b0-eaac-4dff-85ad-d990886752ff","keyframes":{"transform":["translate3d(-198.54368%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-40c5b750-b0bd-417a-b0c4-44128cf11d71","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-06ec081b-5fef-410f-b2b5-045b182f21ca","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-7435888b-1525-4a5c-98dc-85143218e361","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e364771d-cdd9-4e42-998e-7ebc329f7037","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Marichaye Namah (The giver of light with an infinite number of rays)

Step 9. Ashwa Sanchalanasana (Equestrian pose)

[{"selector":"#anim-3a1808d3-26af-4ab5-944a-6e463abaaf99","keyframes":{"transform":["translate3d(-198.54368%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1908af1f-3bd7-4dde-99ab-885bf1594959","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d932ec0f-b35d-4121-a023-50f236702312","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-9fa03e09-d416-4f3f-a54b-1fe2f7fd117d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-ef0c75a4-706c-4b50-a503-434e7cc5d035","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Adityaya Namah (the son of Aditi, the cosmic divine mother)

Step 10. Hastapadasana (Standing forward bend)

[{"selector":"#anim-6748a627-6fd1-4e77-b7b3-e8dc27d360ce","keyframes":{"transform":["translate3d(-198.54368%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96b7ff0f-0803-44a2-a5fa-11c828ead40c","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0be8eab-5425-4a36-bb38-c94599adfc28","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-e417eb11-2d22-476b-9162-1cf8d3299e1f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-893d1b61-1800-43da-bf99-3c590fbd3f8a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Savitre Namah (One who is responsible for life)

Step 11. Hastauttanasana (Raised arms pose)

[{"selector":"#anim-341bf336-0e45-460f-9ae2-542178883d38","keyframes":{"transform":["translate3d(-198.54368%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cd721eef-ce2f-4312-a0c7-02e0b1ca6130","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5f3cc908-cb93-4e09-ba8e-2c6c0baea033","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-d4dbd7cd-6675-4c5c-8edb-5a8737a86d85","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1e29710c-7602-4b56-b0ef-1f700a7c597d","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Arkaya Namah (One who is worthy of praise and glory)

Step 12. Tadasana (Mountain pose)

[{"selector":"#anim-4a19c6fd-f980-4a17-a2cf-c0a751ffb6ad","keyframes":{"transform":["translate3d(-198.54368%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ebe02543-f844-4a00-8b32-932c2dc66d4d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6a59ebc6-f8af-4970-b993-69e3b6aeccf2","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-3ab25162-2767-4513-abdb-3379a8cd5593","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-593474f1-7be5-46b7-802c-1635968de40e","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Chant : Om Bhaskaraya Namah (Giver of wisdom and cosmic illumination)