Yoga & Sanskrit
Surya Namaskar: All 12 Poses with Sanskrit Names & Meanings
Complete guide to Surya Namaskar — every pose named in Sanskrit with etymology, plus the 12 sun mantras chanted with each position.
What Does Surya Namaskar Mean?
सूर्य नमस्कार (Sūrya Namaskāra) — “salutation to the sun” — is one of the most complete physical and spiritual practices in the yogic tradition. Sūrya (सूर्य) derives from the root svar (स्वर्) meaning “to shine” or “the sky.” Namaskāra (नमस्कार) comes from namas (reverence) + kāra (act), meaning “the act of reverential salutation.”
The practice combines 12 physical postures (āsana — आसन), 12 breathing cycles (prāṇāyāma — प्राणायाम), and 12 seed mantras (bīja mantra — बीज मन्त्र) for the 12 aspects of the sun. Performed at sunrise, it was traditionally a moving prayer — a full-body salutation to the source of life and light.
All 12 Poses: Sanskrit Names, Meanings & Mantras
| # | Sanskrit Name | English Name / Meaning | Sun Mantra |
|---|---|---|---|
| 1 | प्रणामासन | Prayer pose (praṇāma = profound salutation) | ॐ मित्राय नमः — Oṃ Mitrāya namaḥ |
| 2 | हस्तउत्तानासन | Raised arms pose (hasta = hands, uttāna = stretched up) | ॐ रवये नमः — Oṃ Ravaye namaḥ |
| 3 | हस्तपादासन | Hand to foot pose (pāda = foot) | ॐ सूर्याय नमः — Oṃ Sūryāya namaḥ |
| 4 | अश्वसञ्चालनासन | Equestrian pose (aśva = horse, sañcālana = stepping) | ॐ भानवे नमः — Oṃ Bhānave namaḥ |
| 5 | दण्डासन | Stick/plank pose (daṇḍa = staff/stick) | ॐ खगाय नमः — Oṃ Khagāya namaḥ |
| 6 | अष्टाङ्गनमस्कार | Eight-limb salutation (aṣṭa = eight, aṅga = limb) | ॐ पूष्णे नमः — Oṃ Pūṣṇe namaḥ |
| 7 | भुजङ्गासन | Cobra pose (bhujaṅga = serpent, from bhuj = to eat/bend) | ॐ हिरण्यगर्भाय नमः — Oṃ Hiraṇyagarbhāya namaḥ |
| 8 | पर्वतासन | Mountain pose (parvata = mountain) | ॐ मरीचये नमः — Oṃ Marīcaye namaḥ |
| 9 | अश्वसञ्चालनासन | Equestrian pose, opposite leg | ॐ आदित्याय नमः — Oṃ Ādityāya namaḥ |
| 10 | हस्तपादासन | Hand to foot pose (same as pose 3) | ॐ सवित्रे नमः — Oṃ Savitre namaḥ |
| 11 | हस्तउत्तानासन | Raised arms (same as pose 2) | ॐ अर्काय नमः — Oṃ Arkāya namaḥ |
| 12 | प्रणामासन | Prayer pose (returns to start) | ॐ भास्कराय नमः — Oṃ Bhāskarāya namaḥ |
The Sanskrit Anatomy of Yoga Poses
Every Sanskrit yoga pose name is a compound word that describes the shape of the body. Understanding Sanskrit makes yoga poses instantly memorable:
- āsana (आसन) — pose or seat; from ās = to sit
- bhujaṅga (भुजङ्ग) — serpent; bhuj = to eat/curve + ga = going
- parvata (पर्वत) — mountain; related to parva = joint, because mountains have ridges
- hasta (हस्त) — hand; the same word that gives “gesture” in English via Latin
- daṇḍa (दण्ड) — staff; the same root as “penalty” (daṇḍa = punishment in law too)
- aṣṭa (अष्ट) — eight; cognate with Latin octo, Greek okto, English “eight”
Frequently Asked Questions
What does Surya Namaskar mean in Sanskrit?
Sūrya Namaskāra (सूर्य नमस्कार) means "salutation to the sun." Sūrya (सूर्य) means the sun, from the root svar = to shine. Namaskāra (नमस्कार) means salutation or prostration — from namas (नमस्) meaning "reverence, bow" + kāra (कार) meaning "act of making." The practice combines 12 physical postures, 12 mantras for the 12 names of the sun, and deep breathing — uniting body, breath, and mantra.
How many rounds of Surya Namaskar should I do daily?
Traditional practice recommends 12 rounds (one round = right leg lead + left leg lead = 2 cycles of 12 poses). Beginners start with 3–5 rounds. Intermediate practitioners do 12 rounds. The Hatha Yoga Pradipika recommends practice at sunrise facing east. One complete round takes about 3–4 minutes. 12 rounds = approximately 40 minutes at a steady pace.
What are the 12 Sanskrit names of the sun used in Surya Namaskar?
The 12 sun mantras are: (1) Oṃ Mitrāya namaḥ — to the friend of all, (2) Oṃ Ravaye namaḥ — to the radiant one, (3) Oṃ Sūryāya namaḥ — to the impeller, (4) Oṃ Bhānave namaḥ — to the luminous, (5) Oṃ Khagāya namaḥ — to the sky-traveller, (6) Oṃ Pūṣṇe namaḥ — to the nourisher, (7) Oṃ Hiraṇyagarbhāya namaḥ — to the golden womb, (8) Oṃ Marīcaye namaḥ — to the ray of light, (9) Oṃ Ādityāya namaḥ — to son of Aditi, (10) Oṃ Savitre namaḥ — to the vivifier, (11) Oṃ Arkāya namaḥ — to the praiseworthy, (12) Oṃ Bhāskarāya namaḥ — to the light-maker.
What is the meaning of Namaskar vs Namaste?
Both come from the Sanskrit root namas (नमस्) meaning "I bow" or "reverence." Namaste (नमस्ते) = namas + te, where te is the dative of "you" — "I bow to you." Namaskār (नमस्कार) = namas + kāra, where kāra means "the act of making" — "the act of salutation." Namaskāra is slightly more formal and used in puja contexts. In yoga, Añjali Mudrā (hands joined at heart centre) accompanies both greetings.
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