The 12 steps, with mantras, benefits and how to do it, taught in small women-only classes in Kolathur.
Surya Namaskar (Sun Salutation) is a flowing sequence of twelve linked positions that warms the whole body, builds strength and flexibility, and steadies the breath. One round moves from a prayer pose through a forward fold, lunge, plank, cobra and downward dog, then back again, with one breath for each movement. At Anand Yoga Centre it is taught step by step, in small women-only batches, in Kolathur.
Traditionally, each of the twelve positions has its own mantra, a short chant to one of the twelve names of the sun. You can practise the steps silently or with the mantras. They are shown with each step below, with a simple meaning.
The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.
Surya Namaskar is a full-body moving practice, so it is one of the most popular yoga routines for women who want to stay active and manage their weight. Done at a steady pace, it raises the heart rate, works every major muscle group and gently fires up the metabolism. It supports weight management best when it is part of a regular practice and a balanced diet, rather than on its own. At Anand Yoga Centre, Sailaja sets a pace and a number of rounds that suit your body.
How many calories? A single round burns roughly 10 to 14 calories, so 12 rounds at a gentle pace is about 80 to 140 calories, and more if you move faster. These are rough figures, what matters more is doing it regularly with good form.
Brighter violet marks the muscles this pose works most.
In traditional yoga, Surya Namaskar is said to move energy through all seven chakras, with the solar plexus (Manipura) and heart (Anahata) especially engaged. These are traditional associations, not medical claims.
New to it? Bend your knees in the forward folds, rest your knees down in the lunge and the plank, and use a gentle cobra instead of a deeper backbend. A slower half sun salutation is a good place to start. In a small class, Sailaja corrects your form in person so you build the habit safely.
The traditional Hatha sequence shown above, one breath per movement, repeated leading with the other leg to complete a full cycle.
In Ashtanga and Vinyasa classes, version A is a flowing round close to the classic, while version B adds a chair pose and warrior poses, so it is stronger and longer.
A shorter, gentler version that skips the lunge, plank and cobra. A good starting point and a calm warm-up.
This is general guidance, not medical advice. If in doubt, check with your doctor.
Namaskar means salutation, and the practice is offered to the sun, the source of life and light. Each of the twelve positions is linked to one of the twelve names of the sun. The flowing form practised widely today was popularised in early 20th-century India and has been part of daily yoga ever since.
Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.
Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.
Book a ₹199 first class and learn Surya Namaskar with Sailaja, in a small women-only group in Kolathur.
