Exercise
SUN SALUTATION
Form cues
About
The Sun Salutation (Surya Namaskar) is a flowing sequence of 12 interconnected yoga poses performed in synchrony with the breath. It acts simultaneously as a dynamic warmup, a flexibility training routine, and a light cardiovascular stimulus. A single round takes 60–90 seconds; practicing 5–10 rounds constitutes a complete low-impact training session. The sequence systematically moves the spine through all major directions — forward fold, extension, lateral opening — making it one of the most efficient full-body mobility practices available.
Instructions
Step-by-step technique
Mountain Pose (Tadasana) → Arms Overhead
Stand at the top of the mat, feet together, hands at heart. Inhale and sweep the arms wide and overhead, pressing palms together if flexible enough. Lift the chest and gaze slightly up.
Inhale, arms sweep overheadForward Fold → Half-Lift
Exhale and hinge from the hips, folding forward. Place hands beside feet or on shins. Inhale into a half-lift — extend the spine long, shoulders away from ears. Gaze forward.
Exhale fold, inhale half-liftPlank → Lower Down
Exhale and step or jump both feet back into a plank position. Lower to a low push-up (Chaturanga) by bending the elbows in tight to the ribs — do not let the hips drop or hike.
Elbows in tight on the lowerUpward Dog → Downward Dog
Inhale and press the chest forward and up into Cobra or Upward-Facing Dog (hips off the floor if strength allows). Then exhale, tuck the toes and drive the hips up and back into Downward-Facing Dog. Hold for 3–5 breaths.
Inhale Updog, exhale DowndogStep Forward → Rise to Mountain
Inhale and step or jump both feet to the hands. Exhale in a forward fold. Inhale, sweep arms wide and rise all the way back up to standing with arms overhead. Exhale and return hands to heart. One full round is complete.
Inhale to rise, exhale return to centerCommon mistakes
What goes wrong — and why
Rushing through the sequence
Moving faster than the breath disconnects the movement from its intended rhythm, turning a mindful mobility practice into chaotic calisthenics with minimal benefit.
Slow down until each movement is clearly paced by a full inhale or exhale. If you cannot match breath to movement, you are moving too fast.
Collapsing the lower back in Upward Dog
Allowing the lumbar spine to crunch in the backbend rather than distributing extension through the thoracic spine compresses the lumbar vertebrae.
Engage the glutes and press the pubic bone toward the floor before extending. Aim to extend through the mid-back (T6–T10) rather than only the lower back.
Knees crashing to the floor in Chaturanga
Dropping to the knees as a "modification" without warning often means the elbows flare wide and the core disengages — which provides neither strength training nor safe technique practice.
If you cannot hold Chaturanga with elbows in, lower all the way to the floor from plank instead. Build the pushing strength over weeks before attempting the full low push-up.
Variations · Progressions · Regressions
Adaptations for every level
Sun Salutation A (Seated/Modified)
Perform each pose individually with rests between — Mountain, fold, half-lift, then step back to Downdog without the Chaturanga. Builds familiarity with each shape before chaining them together.
Sun Salutation B
Adds Chair Pose at the beginning and Warrior I lunges in the middle of the sequence. Significantly increases the hip flexor, gluteal, and cardiovascular demand compared to Sun A.
10-Round Practice
Performing 10 continuous rounds of Sun A without rest generates aerobic intensity and significant upper-body muscular endurance. The later rounds challenge the nervous system and build the meditative focus that defines a mature yoga practice.