How to Do Sun Salutation (Surya Namaskara) – Step-by-Step Guide
What Is Sun Salutation?
Sun Salutation — or Surya Namaskara — is one of the most well-known sequences in yoga, and one of the most useful. It's a series of gracefully linked poses (asanas) that works as a complete practice on its own: building strength, improving flexibility, and calming the mind, all in one flowing sequence. It's suitable for complete beginners and experienced yogis alike, which is part of why it's such a staple of most yoga classes.
Traditionally practised facing the rising sun, the sequence is said to awaken an inner sense of energy and connection between mind and body. Practically speaking, it's brilliant as either a warm-up before a class, or as a standalone practice when you don't have time for a full session.
Benefits of Practising Sun Salutation
This sequence is often self-motivated, and pairs especially well with mindful breathing (pranayama) and meditation. Regularly practising it can help with:
· Building strength and flexibility throughout the whole body
· Improving focus and mental calm
· Supporting overall mental wellbeing when combined with breathwork
· Warming up the body before a deeper yoga practice, or winding down after one
Step-by-Step: How to Practise Sun Salutation
1. Tadasana (Mountain Pose)
Begin at the front of your mat in Mountain Pose. Inhale deeply, then exhale as you bring your palms together at your heart.
Tip: this is a good moment to set an intention for your practice, or think of something you're grateful for.
2. Urdhva Hastasana (Raised Arm Pose)
Inhale as you raise your arms above your head. Lift your gaze to your thumbs and slide your shoulders away from your ears.
Tip: step your feet back slightly if it helps you balance, or to maintain a straight posture.
3. Uttanasana (Forward Fold)
Exhale as you bend into a forward fold, placing your fingertips in line with your toes (flat palms if possible, or tented fingers). Use blocks under your hands if you can't reach the floor with straight legs.
Tip: bend your knees if that's more comfortable.
4. Adho Mukha Svanasana (Downward Facing Dog)
Lift your head and place your hands on your shins, or come onto your fingertips to flatten your back. Inhale as you step back into Downward Facing Dog, keeping your back straight and in line with your shoulders.
Tip: a gentle bend-and-pedal motion through the knees helps warm up your hamstrings.
5. Anjaneyasana (Low Lunge)
Exhale as you step forward into a low lunge, lowering your back knee to the floor with the top of your foot connected to the mat. Inhale as you bring your torso upright — you should feel this stretch through the groin.
6. Phalakasana (Plank Pose)
Exhale as you step back into Plank. Keep your back straight, palms flat to the floor, directly beneath your shoulders.
7. Urdhva Mukha Svanasana (Upward Facing Dog)
Inhale, lowering your body and bending your elbows, pushing through into Upward Facing Dog. The tops of your feet stay connected to the mat as your torso stretches up and back.
Completing the Sequence
Work back through the poses to finish:
· Exhale into Plank
· Inhale, stepping forward into Low Lunge (opposite leg)
· Exhale, stretching up into Downward Dog
· Inhale, stepping into Forward Fold
· Exhale, opening your arms into Raised Arms Pose
· Inhale, bringing your palms together at your heart to finish
How Many Rounds Should You Do?
As a warm-up, move through the poses at a slightly faster pace. Start with five or six rounds and build up to twelve or more over time — or simply set a timer, starting at three minutes and gradually working up to ten.
As a wind-down, move through the same sequence more slowly and deliberately, keeping your focus on slow, steady breathing. Done this way, Sun Salutation becomes a genuinely meditative practice rather than a physical warm-up.
What to Wear for Sun Salutation
Because the sequence moves through deep stretches, inversions and floor work, comfortable, flexible clothing makes a real difference. A supportive pair of yoga leggings that won't restrict your forward folds, paired with a breathable yoga top that stays in place through Downward Dog, will help you focus on the practice rather than adjusting your clothes. A non-slip yoga mat is also worth having underfoot, especially through Plank and Upward Dog.