Surya Namaskar

Sūrya Namaskāra · the Sun Salutation

A graceful, flowing sequence of twelve linked yoga poses, synchronised with the breath.

The sequence

The 12 steps of Surya Namaskar

Move with the breath: inhale as you open and lengthen, exhale as you fold.

Why practise it

Benefits of Surya Namaskar

This compact sequence brings movement, breath and attention together. A few steady rounds can help the body feel warmer, clearer and more ready for the day.

Calm & focus

Linking movement to breath gives attention one clear pathway to follow.

Alice moving through a breath-led raised-arms moment

Breath & circulation

Breath-led movement can encourage fuller breathing and a naturally more active, awake feeling.

Alice folding forward with her hands resting on the mat beside her feet

Gentle flexibility

Folding forward invites gentle movement through the backs of the legs and hips. Bend your knees as much as you need.

Alice practising a low lunge for flexibility and spinal mobility

Flexibility & spine

Forward folds, lunges and gentle backbends invite mobility through the spine, hips, hamstrings and shoulders.

Strength & tone

Plank, cobra and lunges can build practical strength through the arms, core, back and legs.

Alice lowering to the mat with her chest and chin down and hips lifted

Steady strength

A controlled lowering brings attention to the arms, shoulders and core while keeping the movement deliberate.

Alice lying on her front and gently lifting her chest from the mat

A gentle chest opening

Lifting the chest gently opens the front of the body and invites the upper back to stay active.

Alice pressing her hands into the mat with her hips lifted high behind her

Length and grounding

Pressing through the hands while reaching the hips back combines a steady base with a long stretch through the body.

Alice lifting through a bright lunge for warmth and energy

Warmth & energy

A flowing round can build gentle heat and make short home practice feel more complete.

Alice checking posture alignment in a standing pose

Posture awareness

Repeating the shapes can help you notice balance, weight, alignment and effort more clearly.

Alice standing tall and relaxed on her mat

A moment to reset

Standing tall at the end of a round offers a quiet moment to notice your footing, posture and breath.

Practice variations

Ways to practise Surya Namaskar

Teachers and practitioners adapt the sequence for different bodies, energy levels and goals. Choose the version that keeps the breath steady and the movement clear.

Practise well

Tips to get the most from it

Choose a clear time. Practise when you can move comfortably and stay present.

Breathe with the moves. Inhale to open and lengthen, exhale to fold, let the breath lead.

Start slow. Begin with 2–4 rounds and build up gradually as strength and stamina grow.

Warm up & cool down. Loosen the joints first, and always rest in Corpse pose (Savasana) afterwards.

Stay within range. Comfortable effort, never strain. Bend the knees in folds whenever you need to.

Be consistent. A few steady rounds often work better than doing too much at once.