Surya Namaskar (Sun Salutation) — Complete Morning Flow

yogaEasy20 minHatha Yogav1

energy flexibility weight management full body

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Dosha Benefits

BenefitsVataKapha

SeasonAll-Seasons

The classic 12-pose yoga sequence that energizes the body, stretches every major muscle group, and honors the sun. A complete workout in itself when practiced with awareness.

Instructions

**Round 1: Right Side** 1. **Pranamasana (Prayer Pose)** — Stand tall, palms together at heart center. Set your intention. 2. **Hasta Uttanasana (Raised Arms)** — Inhale, sweep arms overhead, gentle backbend. 3. **Uttanasana (Forward Fold)** — Exhale, fold forward from hips, hands beside feet. 4. **Ashwa Sanchalanasana (Low Lunge)** — Inhale, step right foot back, look up. 5. **Phalakasana (Plank)** — Hold breath, step left foot back, body in straight line. 6. **Ashtanga Namaskar (8-Point Salute)** — Exhale, lower knees-chest-chin to floor. 7. **Bhujangasana (Cobra)** — Inhale, slide forward, lift chest with back muscles. 8. **Adho Mukha Svanasana (Downward Dog)** — Exhale, lift hips, press into inverted V. Hold 5 breaths. 9. **Ashwa Sanchalanasana** — Inhale, step right foot forward between hands. 10. **Uttanasana** — Exhale, step left foot forward, fold. 11. **Hasta Uttanasana** — Inhale, rise with flat back, arms overhead. 12. **Pranamasana** — Exhale, return to prayer pose. Repeat on left side for one complete round. Start with 4 rounds and build to 12.

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