Surya Namaskara, the Sun Salutation, is a sequence of twelve postures done in a flowing rhythm with the breath. Traditionally practised at sunrise, it is a way of offering gratitude to the sun — the source of light and life.
The twelve steps
- Pranamasana — stand tall, palms together at the chest.
- Hasta Uttanasana — breathe in, raise the arms and stretch gently back.
- Padahastasana — breathe out, fold forward towards the feet.
- Ashwa Sanchalanasana — breathe in, step the right leg back into a lunge.
- Dandasana — hold the breath briefly, step back into a plank.
- Ashtanga Namaskara — breathe out, lower knees, chest and chin.
- Bhujangasana — breathe in, slide forward into cobra.
- Adho Mukha Svanasana — breathe out, lift the hips into an inverted V.
- Ashwa Sanchalanasana — breathe in, step the right foot forward.
- Padahastasana — breathe out, bring the left foot forward and fold.
- Hasta Uttanasana — breathe in, rise up and stretch back.
- Pranamasana — breathe out, return to standing.
Repeat, stepping back with the left leg this time. Together, the two sides make one full round.
Tips for beginners
- Start with two to four rounds, slowly. Speed is not the goal.
- Practise on an empty stomach, on a mat or folded blanket.
- Bend your knees in forward folds if your back or hamstrings feel tight.
- Stop if anything hurts.
Please consult a doctor before starting if you are pregnant, have high blood pressure, heart conditions, or back or joint problems.
