The Sun Salutation (Surya Namaskar) is a foundational yoga sequence linking twelve physical postures into a single, flowing movement. Traditionally performed at sunrise, this dynamic sequence honors the sun and warms the body. The practice synchronizes breath with movement, serving as a moving meditation to prepare the body and mind for deeper poses. The structured flow stretches and strengthens major muscle groups while improving spinal flexibility.
Essential Alignment and Setup
The sequence begins in Mountain Pose (Tadasana) at the front edge of the mat. Stand with feet together or hip-width apart, distributing your weight evenly. Engage the leg muscles by lifting the kneecaps slightly to stabilize the lower body. Draw the tailbone down and the lower belly in toward the spine to maintain a neutral pelvic position and engage the core. Relax the shoulders away from the ears, let the arms hang naturally, and set a soft, steady gaze straight ahead.
The Complete 12-Step Sequence
The first step begins with Prayer Pose (Pranamasana). Exhale fully, pressing the palms together at the center of the chest. Inhaling, transition into the second step, Raised Arms Pose (Hasta Uttanasana), sweeping the arms up and back, focusing on lengthening the front of the body. Exhaling, hinge at the hips to fold forward into Standing Forward Bend (Uttanasana), the third step. Release the head toward the shins, bending the knees as needed to keep the spine long.
The fourth step is the Equestrian Pose (Ashwa Sanchalanasana). Inhale as you step the right foot far back, dropping the knee and lifting the chest into a low lunge position. Exhaling, step the left foot back to meet the right, transitioning into the fifth step, Plank Pose (Dandasana). The body forms a straight line from head to heels. The sixth step is the Eight-Limbed Pose (Ashtanga Namaskara), lowering the knees, chest, and chin to the mat while keeping the hips slightly raised.
Inhaling, slide forward and up into the seventh step, Cobra Pose (Bhujangasana). Lift the chest off the floor, keeping the elbows bent and hugged close to the sides. Exhaling, press the hips up and back to transition into the eighth step, Downward-Facing Dog (Adho Mukha Svanasana), forming an inverted ‘V’ shape. This pose allows for a few breaths of rest before the return journey.
The ninth step mirrors the fourth. Inhale as you step the right foot forward between the hands, lifting the chest into the Equestrian Pose. Exhaling, step the left foot forward to meet the right, returning to the tenth step, Standing Forward Bend (Uttanasana). Inhaling, rise with a flat back, sweeping the arms up and back into the eleventh step, Raised Arms Pose. Finally, exhale to complete the sequence in the twelfth step, returning to Prayer Pose or Tadasana. To complete a full round, repeat the sequence, alternating which leg steps back and forward in the lunge poses.
Adjusting the Practice for Different Skill Levels
Modifying the Sun Salutation ensures the practice is accessible and sustainable for every body, regardless of current flexibility or strength. In the deep folds of Uttanasana, a beginner should prioritize a straight spine over straight legs by generously bending the knees until the hands can comfortably touch the floor or blocks. This variation helps to protect the lower back and hamstrings from strain.
The transition to the floor can be made less strenuous by lowering the knees, chest, and chin to the mat instead of maintaining a full plank position. This modification, known as Ashtanga Namaskara, reduces the upper body strength required while still engaging the core and arms. When moving from Downward-Facing Dog back to the lunge, stepping the foot forward is a gentler option compared to jumping, allowing for greater control.
Pacing is another important adjustment; the sequence does not always have to be one breath per movement. Taking two or three full breaths in poses like Downward-Facing Dog or Plank allows the body to build muscular endurance. This measured approach helps to establish the necessary strength and body awareness before attempting faster variations.