How to Do Sun Salutation (Surya Namaskar): Step by Step Guide for Beginners
How to Do Sun Salutation (Surya Namaskar): Step by Step Guide for Beginners
What Is Sun Salutation (Surya Namaskar)?
Sun Salutation, known in Sanskrit as Surya Namaskar, is a flowing sequence of 12 yoga postures practised as one continuous movement. It works the whole body by combining forward bends, backbends, lunges and plank based shapes with steady breathing.
Traditionally practised in India, Sun Salutation was used as a physical routine to warm the body and prepare it for longer yoga practice. In modern yoga, it is commonly used to build strength, flexibility, coordination and rhythm at the start of a session.
When You Should Avoid This Pose
Avoid Sun Salutation if you have a back, hip or leg injury, or if you have a hernia. This sequence may not be suitable if you are recovering from surgery. Practise slowly or modify movements if you feel discomfort.
How to Do Sun Salutation in 3 Easy Steps
1. Begin standing and warm the body.
Start in Prayer Pose with the feet grounded and spine upright. Move through Raised Arms Pose and Standing Forward Bend with controlled breathing to gently mobilise the spine.
2. Flow through strength and extension.
Step back into Lunge, then move through Plank, Eight Limbed Pose, Cobra Pose and Downward Facing Dog. Keep movements steady and coordinated with the breath.
3. Return to standing and complete the round.
Step forward into Lunge, return to Standing Forward Bend, lift into Raised Arms Pose and come back to Prayer Pose. This completes one round. Repeat on the opposite side to balance the sequence.
Common Questions
Is Sun Salutation suitable for beginners?
Yes. Beginners can practise slowly and modify poses as needed.
How many rounds of Sun Salutation should I do?
Beginners can start with 2 to 4 rounds and build gradually.
Does Sun Salutation work the whole body?
Yes. It strengthens and stretches the arms, legs, back and core.
Can Sun Salutation replace a full yoga practice?
It can be used as a short standalone practice or as a warm up before other poses.
Preparatory Poses
- Mountain Pose, Tadasana
- Standing Forward Bend, Uttanasana
- Low Lunge, Ashwa Sanchalanasana
- Plank Pose, Phalakasana
Follow Up Poses
- Child’s Pose, Balasana
- Seated Forward Bend, Paschimottanasana
- Corpse Pose, Savasana
