1. Step I-Pranayamasana: (Chant-OM Mithraya Namaha). Stand up straight and join both the feet together. Fold the hands and place’them on the chest. Close the eyes and pray to lord Suryadeva. 

2. Step II-Hastha Uttanasana: (Chant-OM Ravaye Namaha). Inhale slowly, raise the hands keeping palms upward and then slowly bend backward forming an arch. The legs should be firm and straight. 

3. Step III-Padahastasana: (Chant-OM Suryaya Namaha). Exhale slowly and come forward with hands raised up. Slowly bend forward and place the hands on the ground beside the feet. The legs should be straight and stretched well. 

4. Step IV-Ashva Sanchalanasana: (Chant-OM Bhanuve Namaha). In hale slowly pressing ground with the palms of both the hands, stretch the left leg backward to the maximum. Hold the head high and look straight. 

5. Step V-Parvatasana: (Chant-OM Kagaya Namaha). Exhale and move both the legs backward, raise the buttocks up and extend both the hands forward. Hold the head looking up towards knees. 

6. Step VI-Asthanga Namaskara: (Chant-OMPushne Namaha). Here bring, slowly the head, chest and knees down so that the entire body should be close to the ground but keep buttocks and waist a little raised up. 

7. Step VII-Bhujangasana: (Chant-OMHiranya Garbhaya Namaha). Inhale slowly and straighten the hands and at the same time, move the chest and head up projecting chest forward and bending the back to the maximum. 

8. Step VIII-Parvatasana: (Chant-OM Marichaya Namaha). Repeat the process of Step V. 

9. Step IX-Ashva Sanchalanasana: (Chant-OM Adithyaya Namaha). Repeat the process of Step IV. 

10.Step X-Padhasthasana: (Chant-Om Savithre Namaha). Repeat the process of Step III. 

11.Step Xl-Hastha-Uttanasana: (Chant-OM Arkaya Namaha). Repeat the process of Step II. 

12.Step XII-Pranamasana: (Chant-OM Bhaskaraya Namaha). Repeat the process of Step I.

Advantages of Surya Namaskara:

1. All the organs of the body become strong, and stout. 

2. Body in general, becomes energetic and the spine becomes flexible.