Sun Salutation (Surya Namaskar) Complete Guide

yogaEasy25 minHatha Yogav1

strength flexibility energy cardiovascular

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Surya Namaskar is the foundational flowing sequence in yoga — a complete workout that builds strength, flexibility, and cardiovascular fitness in just 12 poses. This guide covers the classical sequence with breath cues and modifications for intermediate practitioners.

Instructions

Begin standing at the front of your mat in Tadasana (Mountain Pose). Take 3 centering breaths. The Classical Sun Salutation (one full round): 1. Pranamasana (Prayer) — Stand with palms together at heart center. Set an intention. 2. Hasta Uttanasana (Raised Arms) — INHALE: Sweep arms overhead, gently arch back, gaze up. 3. Uttanasana (Forward Fold) — EXHALE: Hinge at hips, fold forward. Bend knees if needed. Hands to floor or shins. 4. Ashwa Sanchalanasana (Low Lunge) — INHALE: Step right foot back into a lunge. Front knee over ankle. Lift chest. 5. Phalakasana (Plank) — RETAIN BREATH: Step left foot back to plank. Body in a straight line. Engage core. 6. Ashtanga Namaskara (Eight-Limbed Pose) — EXHALE: Lower knees, chest, and chin to the floor. Hips stay lifted. Eight points touch the ground. 7. Bhujangasana (Cobra) — INHALE: Slide forward, lift chest using back muscles. Elbows stay close to body. Shoulders away from ears. 8. Adho Mukha Svanasana (Downward Dog) — EXHALE: Tuck toes, lift hips up and back. Press through palms, lengthen spine. Hold for 5 breaths. 9. Ashwa Sanchalanasana (Low Lunge) — INHALE: Step right foot forward between hands. Lift chest. 10. Uttanasana (Forward Fold) — EXHALE: Step left foot forward. Fold deeply. 11. Hasta Uttanasana (Raised Arms) — INHALE: Rise up with a flat back, sweep arms overhead. 12. Pranamasana (Prayer) — EXHALE: Return palms to heart center. This is one HALF round. Repeat on the other side (stepping left foot back in step 4) to complete one full round. Practice Guide: Beginners: Start with 2-4 rounds, moving slowly with emphasis on alignment. Intermediate: Practice 6-8 rounds, building a flowing rhythm. Advanced: Work up to 12 or 108 rounds (traditional practice). Modifications: Replace Ashtanga Namaskara with Chaturanga Dandasana for more challenge. Replace Cobra with Upward Dog. Add Warrior I or other standing poses between rounds for variety. Best practiced in the morning, facing east if possible. The sequence warms the entire body and is ideal preparation for deeper yoga practice.

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