Sun salutation: the yoga sequence step by step
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Few yoga sequences are as well known as the sun salutation. This flowing series of a handful of positions eases the body into movement, stretches and strengthens at the same time and can be done in just a few minutes – making it an ideal way to start the day. In this guide we walk through the sun salutation in yoga step by step: you will learn what the sequence consists of, how to pair each position with the right breath and what to keep in mind as a beginner.
What is the sun salutation (Surya Namaskar)?
The sun salutation, Surya Namaskar in Sanskrit, is a classic sequence of movements from yoga. Instead of holding single postures for a longer time, the sun salutation flows from one position into the next without pausing. This combination of movement and breath turns the sequence into a kind of moving meditation that also warms you up.
One round traditionally consists of around twelve positions, which you move through at a calm rhythm – and then repeat on the second side of the body. The sequence stretches the front and back of the body, mobilises the spine and supports flexibility. Because it needs no equipment and can be done anywhere on a mat, the sun salutation is one of the first sequences many people learn when starting out. If you are just beginning, it is worth a look at the basics in yoga for beginners first.
The positions step by step
The variation below follows the common form of the sun salutation. Above all, focus on linking movement and breath: opening, lengthening movements go with the inhale, folding movements with the exhale.
- Mountain pose (prepare to inhale): Stand upright at the front of the mat, feet hip-width apart, palms together in front of the chest. Breathe calmly and find a steady stance.
- Extended mountain pose (inhale): Raise your arms overhead, reach long upwards and lean back slightly without compressing the lower back.
- Forward fold (exhale): Fold forward from the hips and bring your hands towards the floor. The knees may stay slightly bent.
- Half forward fold (inhale): Lift the upper body halfway, lengthening the back into a straight line, gaze forward.
- Lunge (exhale): Step the right foot far back and lower the knee, keeping the front knee above the ankle.
- Plank (hold the breath or keep breathing calmly): Step the left foot back too into a straight line from head to heels, keeping the torso stable.
- Knees-chest-chin or lowered push-up position (exhale): Lower knees, chest and chin towards the floor, keeping the elbows close to the body.
- Cobra (inhale): Push the chest forward and up, draw the shoulders away from the ears and keep the lower back relaxed.
- Downward-facing dog (exhale): Press back and up into an inverted V, hips lifting, heels sinking towards the floor.
- Lunge back (inhale): Step the right foot forward between the hands, lowering the back knee.
- Forward fold (exhale): Bring the left foot forward too and fold down from the hips again.
- Back to standing (inhale): Rise up with a long back, lift the arms overhead and bring the hands back in front of the chest as you exhale.
That completes the first half. For a full round, repeat the sequence and this time step the left foot back first in the lunge, so both sides work evenly.
Tips for your practice
A few pointers will help you make the sun salutation smooth and comfortable:
- Pace: Let the breath set the pace, not the other way around. A position lasts about as long as one calm breath. Don’t rush through the sequence.
- Repetitions: Three to five rounds are plenty to start with. As your routine grows, you can build up to eight to twelve rounds.
- In the morning: Many people practise the sun salutation in the morning to wake up and start the day feeling mobile. You can practise it at any time of day, though – just not right after a heavy meal.
- Warm-up and wind-down: Begin with a few mindful breathing exercises for relaxation and give yourself a moment to feel the effects afterwards, standing or lying down.
Common mistakes and how to avoid them
A few typical mistakes creep into the sun salutation, especially at the start:
- Decoupling breath and movement: If you focus only on the positions and forget the breath, you lose the meditative quality. Practise slowly and stay with the breath.
- Rounded back in the forward fold: Instead of rounding the back, fold from the hips and let the knees bend slightly if needed.
- Sagging in the plank: If the hips drop, core tension is missing. Engage your abdomen and glutes so the body forms a straight line.
- Compression in the lower back: In cobra, draw the chest forward rather than just up and keep the shoulders low – this takes pressure off the lumbar area.
If you want to release tension after your practice, a foam roller pairs well with it – you’ll find a guide in the foam roller exercises.
Who it is for and the beginner variation
The sun salutation suits many levels because it can be adapted. As a beginner, you don’t have to aim for the full form straight away:
- Lower the knees: Instead of balancing in plank and the lowered push-up position, you may rest the knees on the mat.
- Bend the knees: In the forward fold and downward-facing dog, the knees may stay clearly bent until your flexibility increases.
- Build in pauses: You don’t have to complete every round in one go. Breathe calmly in between in downward-facing dog or standing.
This way the sequence adapts to your body, rather than forcing your body into the sequence. If you’d like to compare different styles, the overview of yoga styles at a glance will help you choose. If you prefer something even gentler on the joints, water aerobics exercises for your joints make a soft alternative. With acute complaints, fresh injuries, during pregnancy or with high blood pressure, check the practice with a doctor beforehand – yoga is something for your wellbeing, not a remedy.
Frequently asked questions (FAQ)
How often should I practise the sun salutation?
Even a short daily session of three to five rounds gets you moving well. Consistency matters more than quantity: a few rounds every day beats a lot of rounds once a week.
Do I need prior experience for the sun salutation?
No. The sequence can be practised from the start with simplifications, such as lowered knees and bent legs. Over time your flexibility grows and the movements become smoother.
What time of day is best for the sun salutation?
Traditionally it is practised in the morning to start the day awake and mobile. In principle you can practise it any time, though – just preferably not right after a large meal.
How long does one round take?
That depends on your breathing pace. A calm round takes roughly one to two minutes. Several rounds in a row make a short, compact movement programme of five to ten minutes.
What do I do if a position feels uncomfortable?
Come out of the position and use the simplification, such as bent knees or lowered knees. Movement should feel pleasant. If complaints persist, have them checked by a doctor.
