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Sun Salutation

Category: Sequence Level: Beginner Sanskrit: Surya Namaskar

Step-by-Step Guide

1
Mountain Pose — stand tall at front of mat
2
Raised Arms — inhale, sweep arms overhead
3
Forward Fold — exhale, fold at hips
4
Half Lift — inhale, lengthen spine, fingertips to shins
5
Plank to Chaturanga — exhale, step or jump back, lower slowly
6
Upward Dog — inhale, press up, open chest
7
Downward Dog — exhale, hips high, 5 breaths
8
Walk/jump feet forward, half lift, fold, rise to Mountain

Benefits

The complete warm-up and sun salutation sequence. Builds heat, integrates the body, and links movement with breath.

Pro Tips

Move at your own pace initially. Synchronize each movement precisely with one breath. Start with just 3 rounds.

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FAQ

Q: How many Sun Salutations should I do per day?

Beginners: 3–5 rounds. Intermediate: 6–12 rounds. Advanced practitioners may do 108 on special occasions. Quality over quantity — focus on breath synchronization.

▶ Video Tutorials

Watch step-by-step demonstrations on YouTube.

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🧘 Related Poses

Moon Salutation Sequence Moon Salutation Yin Sequence Sun Salutation B