It fits a busy life
A few rounds take only minutes and need no equipment.
Surya Namaskar
A salute to the sun
Surya Namaskar means "salutation to the sun". Most people know it as a flowing sequence of 12 steps, but at heart it is a way of greeting the sun and thanking it for the life it gives. You can do that with your body, your breath or your words.
Three ways to salute the sun
The 12 steps are the best-known form of Surya Namaskar. Greeting the sun with your breath, or thanking it with a mantra, a prayer or your own words, is a salute too.
- 01 Move with the sun The 12 flowing steps, one breath at a time, standing or on a chair. About 10 minutes, no equipment. Learn the 12 steps
- 02 Breathe with the sun Sit in the morning sun, close your eyes and breathe slowly as its warmth fills you. Anyone can do it, even sitting down. Try sun breathing
- 03 Thank the sun Chant a mantra, say a prayer or simply say thank you in your own words for the light, food and energy it gives. Say thank you
From ancient hymns to your morning
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Honouring the sun
Honouring the sun runs deep in Indian tradition. Ancient texts such as the Rig Veda praise the sun as the source of light and life, and the Gayatri Mantra is addressed to Savitr, the sun as the power that awakens us.
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Greeting the sunrise
Over time, this reverence took the form of daily prostrations to the sun at sunrise.
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The 12 steps we know today
The 12-step sequence many people practise today was popularised in the early 20th century. Bhawanrao Pant Pratinidhi, ruler of the princely state of Aundh in present-day Maharashtra, championed it as a daily practice for health and discipline and wrote about it widely. From there it travelled into schools, homes and yoga traditions across India and the world.
Twelve names of the sun
Each round is a small journey: you stand, rise, bow, extend, lower, lift and return to where you began, like the sun's own path from dawn to dusk. Traditionally, each step is paired with one of 12 names of the sun. Tap a name.
Step 01
ॐ मित्राय नमः
Om Mitraya Namah
01
ॐ मित्राय नमः
Om Mitraya Namah
Salutations to the friend of all
Paired with Pranamasana
See all 12 names as a list
| Step | Mantra | Meaning |
|---|---|---|
| 01 | ॐ मित्राय नमः Om Mitraya Namah | Salutations to the friend of all |
| 02 | ॐ रवये नमः Om Ravaye Namah | To the shining one |
| 03 | ॐ सूर्याय नमः Om Suryaya Namah | To the one who inspires activity |
| 04 | ॐ भानवे नमः Om Bhanave Namah | To the one who illuminates |
| 05 | ॐ खगाय नमः Om Khagaya Namah | To the one who moves through the sky |
| 06 | ॐ पूष्णे नमः Om Pushne Namah | To the giver of strength and nourishment |
| 07 | ॐ हिरण्यगर्भाय नमः Om Hiranyagarbhaya Namah | To the golden source of creation |
| 08 | ॐ मरीचये नमः Om Marichaye Namah | To the source of light's rays |
| 09 | ॐ आदित्याय नमः Om Adityaya Namah | To the son of Aditi, the infinite |
| 10 | ॐ सवित्रे नमः Om Savitre Namah | To the one who awakens and gives life |
| 11 | ॐ अर्काय नमः Om Arkaya Namah | To the one who is worthy of praise |
| 12 | ॐ भास्कराय नमः Om Bhaskaraya Namah | To the giver of wisdom and light |
Chanting is optional. You can practise silently and simply focus on your breath.
Made for modern mornings
It moves your whole body
Stretching, bending and lifting in one flowing sequence.
It brings you back to your breath
Each step is paired with an inhale or exhale.
It connects you to something bigger
A daily moment of thanks to the sun that keeps us all alive, shared by millions.