Yoga Sequence Builder for Yoga Teachers

Sun Salutation Yoga Sequence: Surya Namaskar Mantras

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Sun Salutation Yoga Sequence: Surya Namaskar Mantras: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose (Tadasana)
    The 12 steps in the Sun Salutation sequence is a great way to open the joints and the various muscles in the body and when done with the right kind of inhalation and exhalation, the flow of prana is smooth, energizing the entire body.

    A. Begin to stand at the centre of the short end of the mat.

    B. With feet placed close to each other and hands left hanging towards the sides, close your eyes and take breaths working on making the breathing slow and deep.

    C. Stand here in Tadasana, taking 8 rounds of breathing preparing the body and the mind for the practice of Surya Namaskar.
  • Mountain Pose Namaste (Pranamasana)
    A. While standing in simple Tadasana, join the hands in Namaste or Anjali Mudra close to your chest taking the shoulders and the chest in proper alignment.

    B. Taking the shoulders slightly behind, and throwing the chest naturally in front without putting pressure at the rib cage, stand closing your eyes in Tadasana Namaskarasana or Mountain Pose Namaste.

    C. This pose helps to keep the thought process in control while relaxing the mind and the body for the practice of Sun Salutation.

    D. Inhale and exhale here, chanting the first mantra:
    ( Salutations to the shining one)
  • Raised Arms Pose (Hasta Uttanasana)
    A. Inhale - stretch the arms up and back to go into Hasta Uttanasana or Raised Arms Pose.

    B. Make sure the movement of the arms is in sync with the inhalation, and once stretched exhale.

    C. Using the abdominal muscles here, while expanding the chest will help flex the lower back deeper. Go slow for the first time and understand the stretch felt at the entire back and at the neck while in this pose.

    D. This pose helps one to take deep breath, using the maximum of the chest muscles along with the diaphragm. Here the opening of the lower back and the upper back happens slowly going into the counter movement in the next pose.

    E. Chant the mantra as you go into the pose
    (Salutations to the shining one)
  • Standing Forward Fold Pose (Uttanasana)
    A. Exhale - bending forward with the torso flexing the hips to go into Uttanasana or Standing Forward Fold Pose.

    B. Exhale completely here and reach for the floor with the palms and try to bring the face close to the knees or the place where one is comfortable.

    C. This pose helps to tone the abdominal muscles while pulling the belly in and further helps to improve digestion. A great pose to reduce the excess belly fat. Improves the flexibility of the spine while opening the hamstrings and the calves muscles.

    D. Chant this mantra while bending forward
    (Salutations to he who induces activity)
  • Crescent Low Lunge Pose Variation Knee On Floor (Ashwa Sanchalanasana)
    A. Inhale - take the right leg all the way back, placing the knees on the floor, while the left foot is firm on the floor, bending the knee to go into Ashwa Sanchalanasana or Crescent Low Lunge Pose.

    B. Pushing the hips closer towards the floor while taking the lower back in a slight backbend, gaze up opening the chest and the shoulders.

    C. Placing the palms on the floor rest the entire leg behind you while placing the right toes on the floor for better support. Feel the stretch at the hips, lower back and the neck.

    D. This pose improves the flexibility of the spine while flexing the hips and the lower abdomen. A great pose to tone the excess fat around the waist and the hips, while also improving digestion.

    E. Chant the mantra while going into the pose
    (Salutations to he who illumines)
  • Downward Facing Dog Pose (Adho Mukha Svanasana)
    A. Exhale - bring the left leg back and place it close to the right foot while raising the entire lower back upward taking support of the palms on the floor to go into Adho Mukha Svanasana or Downward Facing Dog Pose.

    B. Exhale completely here and begin the slow breath and watch for the stretch at the hamstrings, the shoulders, the hips and the neck.

    C. A great pose, giving the entire body a complete stretch and with the flow of blood in both directions towards the feet and towards the head. Helps to gain muscle strength at the arms, hands, shoulders and the legs.
    Make sure the palms and the feet are firm on the floor as one does not want to lose balance and get injured.

    D. As you go into the pose chant
    (Salutations to he who moves quickly in the sky)

  • Eight Limbed Pose (Ashtangasana)
    A. Inhale - bring the knees, chest, and the chin to the floor while exhaling completely to go into Ashtangasana or Eight Limbed Pose.

    B. Balance the body on your toes, chest and the knees while raising the lower back upwards, watching for the stretch at the base of the spine - sacrum.

    C. This pose flexes the hips, the joints are put to maximum pressure, the focus on balancing the body plays a great role and hence keeps the mind free of unwanted thoughts with this focus. This pose also helps one gain confidence and encourages positive thoughts.

    D. Chant the mantra here in your mind if breathing is difficult while going into the pose
    (Salutations to the giver of strength)

  • Cobra Pose (Bhujangasana)
    A. Inhale - release the hips and place the entire lower body on the floor, while raising the chest and the upper body off the floor to take the back in a backbend while resting the palms on the floor in Cobra Pose or Bhujangasana.

    B. Using the abdominal muscles, stretch the lower back to go in a back bend, lifting the abdomen, chest and the neck and gaze upwards.

    C. Exhale here completely. This pose improves the flexibility of the spine and strengthens the chest and shoulders while making sure the breathing is smooth and deep.
    A great pose again to gain self confidence and strength in the entire body as well as the mind.

    D. While going into the pose with inhalation chant
    (Salutation to the golden, cosmic self)
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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