Physically the practice links together twelve asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalation and exhalation.

A full round of Surya Namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series.The practice is considered to be deepened when the accompanying mantras and chakra awareness meditations are performed in each position.

Surya Namaskara is traditionally performed at sunrise, which is considered the most spiritually favourable time. Surya Namaskara is a gentle practice. This makes it open to people of all ages and levels. However, it is also a very powerful practice and that it can be unobvious while performing the series how much effect it is having on the body.

There are some advise for it’s, that it is important to have not eaten for at least three hours before practicing, do not overdo the exercise and  rest adequately afterwards. Usually practitioners rest in shavasana, while their respiration and heartbeat return to normal. As with all exercise maximam benefit is obtained by doing the practice regularly, rather than excessive performance in any one session.

The twelve asanas (Pose) are: Pranamasana, Hasta uttanasana, Padahastasana, Ashwa sanchalanasana, Parvatasana, Ashtanga namaskara, Bhujangasana, Parvatasana, Ashwa sanchalanasana, Padahastasana, Hasta uttanasana & Pranamasan.