सूर्यनमस्कार मन्त्र - Suryanamaskar Mantra

1 ॐ मित्राय नमः
om mitrāya namaḥ
Step 1: Pranamasan

Stand in an erect position, facing the sun, with palms folded near the chest in namaskar. Keep the feet together and breathe normally.

2 ॐ रवये नमः
om ravaye namaḥ
Step 2: Hasta uttanasana

Breathe in, raise the arms upward, and bend backwards with the face pointing upwards and towards the sky. The back should be arched while bending backwards.

3 ॐ सूर्याय नमः
om sūryāya namaḥ
Step 3: Pada hastasana

Exhale and keeping knees straight, bend down till the head touches the knees. The hands should touch the floor on either side of the feet with the palms flush against the ground.

4 ॐ भानवे नमः
om bhānave namaḥ
Step 4: Ashwa-sanchalan-asana

Inhale and stretch the left leg backwards, and balance the leg on the toes with the heel raised upwards. The right leg is bent at the knee and the head is lifted upwards to face the sky, while the hands remain stretched with the palms flush against the floor.

5 ॐ खगाय नमः
om khagāya namaḥ
Step 5: Parvatasana

Exhale and keeping the palms flush against the ground, the right leg is pushed back to stay parallel with the left leg. The hip is raised with the head bent downwards to face the navel.

6 ॐ पूष्णे नमः
om pūṣṇe namaḥ
Step 6: Ashtanga namaskar

Inhale and lower the hips. The toes, knees, chest, and  face touch the floor while the hips are slightly raised.

7 ॐ हिरण्यगर्भाय नमः
om hiraṇya garbhāya namaḥ
Step 7: Bhujangasana

Exhale and stretch arms. Lift the chest so the back arches and the head is bent backwards to face the sky.

8 ॐ मरीचये नमः
om marīcaye namaḥ
Step 8: Parvatasana

Exhale and keeping the palms flush against the ground, the right leg is pushed back to stay parallel with the left leg. The hip is raised with the head bent downwards to face the navel.

9 ॐ आदित्याय नमः
om ādityāya namaḥ
Step 9: Ashwa-sanchalan-asana

Inhale and stretch the left leg backwards, and balance the leg on the toes with the heel raised upwards. The right leg is bent at the knee and the head is lifted upwards to face the sky, while the hands remain stretched with the palms flush against the floor.

10 ॐ सवित्रे नमः
om savitre namaḥ
Step 10: Pada hastasana

Exhale and keeping knees straight, bend down till the head touches the knees. The hands should touch the floor on either side of the feet with the palms flush against the ground.

11 ॐ अर्काय नमः
om arkāya namaḥ
Step 11: Hasta uttanasana

Breathe in, raise the arms upward, and bend backwards with the face pointing upwards and towards the sky. The back should be arched while bending backwards.

12 ॐ भास्कराय नमः
om bhāskarāya namaḥ
Step 12: Pranamasan

Stand in an erect position, facing the sun, with palms folded near the chest in namaskar. Keep the feet together and breathe normally.