How to perform Sun Salutations (Surya Namaskar): 12 correct Yoga poses

Did you know that just 10–15 minutes of yoga every morning can significantly boost your energy throughout the day and reduce stress? Among various practices, the Sun Salutation (Surya Namaskar) is considered a "golden warm-up sequence" because it both helps to stretch the entire body and supports increased blood circulation and improved mood.

If you're looking for a simple exercise that requires no equipment but still delivers high effectiveness, then Surya Namaskar for beginners is the ideal starting point. This sequence consists of 12 continuous yoga poses, often practiced in the morning to "awaken" the body and establish a positive biological rhythm.

In this article, you will learn how to practice Sun Salutation correctly, in an easy-to-understand and follow manner, helping you to practice correctly from the start without any prior yoga experience.

Part 1: How to practice the Sun Salutation Sequence step by step

Step 1: Mountain Pose (Tadasana)

Establish the correct foundation for the entire Sun Salutation (Surya Namaskar) sequence

• Stand tall, maintaining a natural length in your spine, with your head lifted as if gently pulled by a string from the crown of your head.
• Place your feet parallel, hip-width apart, with your feet firmly grounded.
• Distribute your weight evenly through both feet to maintain stable balance.
• Relax your shoulders, avoiding tension, allowing your body to be in its most natural state when beginning Sun Salutation practice.

Proper hand placement to open the body and retain energy

• Method 1 (basic):
  • Let your arms hang by your sides.
  • Palms face forward, fingers gently spread.
  • This posture helps open the chest and prepares the body to receive energy.
• Method 2 (common in yoga):
  • Bring your hands together in Anjali Mudra (prayer position) at your chest.
  • Gently touch your thumbs to your sternum (heart center).
  • Keep your elbows relaxed, not raising them too high.
  • This is the common starting position for Surya Namaskar for beginners.

Regulate your breath and focus before starting

• Inhale slowly through your nose, feeling your chest expand.
• Exhale gently and evenly, without straining.
• Maintain a steady breath to help your body and mind "enter practice mode."
• Focus on the sensation of your body standing firmly – this is a crucial step to correctly perform Surya Namaskar practice from the outset.

Step 2: Upward Salute (Urdhva Hastasana)

Raise your arms correctly to stretch your entire body and open your chest

• Inhale deeply through your nose, and simultaneously slowly raise both arms overhead.
• Join your palms together, with your fingers pointing straight up.
• Look up at your hands, gazing slightly towards the sky to lengthen your neck and spine.
• This is an important step in Sun Salutation (Surya Namaskar) practice that helps activate the entire body.

Create a gentle backbend to enhance muscle extension

• Gently push your hips forward, creating a moderate backbend.
• Keep your core slightly engaged to protect your spine, avoiding excessive arching.
• Feel the stretch in your abdomen, chest, and arms – following the correct technique for Surya Namaskar for beginners.

Keep shoulders and neck safe, avoid injury

• Always keep your shoulders down, not shrugging them up towards your ears.
• Widen your chest without tensing your neck.
• Breathe evenly and slowly to maintain stability in the posture.

Step 3: Standing Forward Bend (Uttanasana)

Fold forward with correct technique to stretch the back and legs

• Exhale slowly, initiating the fold from your hips, not from your back.
• Keep your back and legs straight as you lower your body.
• Point the crown of your head towards the floor, bringing your chest closer to your thighs.
• This is an important step in Sun Salutation (Surya Namaskar) practice that helps stretch the entire back side of the body.

Place your hands according to your ability

• If flexible enough:
  • Place both palms on the floor.
  • Fingertips aligned with toes, hands placed on either side of the feet.
• If you can't reach the floor yet:
  • Place your hands on your shins or use yoga blocks for support.
  • Prioritize correct posture over trying to touch the ground.
• This is a safe approach in Surya Namaskar for beginners.

Keep your back straight to avoid common incorrect postures

• Always lengthen your spine, avoiding rounding your back or hunching your shoulders.
• Relax your neck, do not tense it.
• Feel the stretch in your hamstrings, calves, and lower back.

Step 4: Halfway Lift (Ardha Uttanasana)

Lift your upper body to lengthen your spine correctly

• Inhale deeply, slowly lifting your upper body away from your thighs.
• Slide both hands up along your shins towards your knees.
• Gently lift your head, looking forward.
• Keep your back flat, lengthening from your hips to the crown of your head.
• This is an important step in Sun Salutation (Surya Namaskar) practice that helps "reset" the spine after a deep forward fold.

Maintain correct body alignment for optimal effectiveness

• Slightly open your hips so your chest is no longer pressed against your thighs.
• Form a triangle between your feet – hips – head, helping to balance your body.
• Gently engage your abdominal muscles to support your lower back, avoiding arching.
• This is a foundational technique in Surya Namaskar for beginners.

Adjust hand placement flexibly according to your ability

• Method 1 (basic):
  • Place hands on shins, maintaining stable balance.
• Method 2 (more flexible):
  • Keep fingertips lightly touching the floor for support.
• Whichever method you choose, prioritize keeping your back straight rather than trying to reach your hands lower.

Part 2: Sun Salutation Yoga: Morning Energy Boost

Step 1: Return to Standing Forward Bend (Uttanasana)

Lower your body with correct breath synchronization to avoid injury

• Exhale slowly, from the halfway lift position, lower your upper body back down.
• Fold from your hips, not your back, to keep your spine safe.
• Bring your chest close to your thighs, pointing the crown of your head towards the floor.
• This is a familiar transition step in Sun Salutation (Surya Namaskar) practice that helps maintain a smooth flow of movement.

Place your hands in the correct position to stabilize your body

• Slide your hands down your shins to your ankles.
• You can gently grasp your ankles or place your hands on either side of your feet.
• There's no need to force your hands to the floor if your body isn't flexible enough yet.
• This method helps beginners maintain better control when practicing Surya Namaskar for beginners.

Keep your back straight to optimize stretching effectiveness

• Always lengthen your spine, avoiding rounding your back or hunching your shoulders.
• Relax your neck and shoulders, do not tense them.
• Feel a deep stretch in your hamstrings and lower back.

Step 2: Enter Plank Pose

Establish a correct plank to protect your spine

• Inhale deeply, placing both palms firmly on the floor.
• Step each foot back, one at a time, straightening your legs, with your toes tucked under.
• Keep your body in a straight line from head to heels.
• This is a pivotal step in Sun Salutation (Surya Namaskar) practice that helps activate the entire core muscle group.

Align hands and shoulders to avoid incorrect pressure distribution

• Place hands shoulder-width apart, fingers spread evenly to increase grip.
• Shoulders are stacked directly over wrists, not leaning forward or backward.
• Keep your arms straight but don't lock your elbows.
• This is an important technique in Surya Namaskar for beginners to prevent wrist and shoulder pain.

Keep your body stable, neither sagging nor raising your hips too high

• Gently engage your abdominal and gluteal muscles to keep your back flat.
• Do not let your hips sag (causing lower back pressure) or lift too high (losing effectiveness).
• Keep your neck aligned with your spine, gaze downwards at the floor.
• Breathe evenly to maintain stability throughout the pose.

Step 3: Lowering to Chaturanga (Chaturanga Dandasana)

Lower your body with correct technique to protect your shoulders and arms

• Exhale slowly, from plank pose, begin to bend your elbows.
• Keep your elbows tucked close to your body, not splaying out to the sides.
• Lower your body until your upper body is parallel to the floor.
• Maintain a straight line from your head to your heels.
• This is an important step in Sun Salutation (Surya Namaskar) practice that helps build arm and shoulder strength.

Maintain strength from the legs and core to stabilize the entire body

• Gently push your heels back to keep your legs straight and firm.
• Engage your core and thigh muscles to prevent your lower back from sagging.
• Do not let your shoulders drop lower than your elbows to reduce pressure on your shoulder joints.
• This foundational technique will help you practice Surya Namaskar safely as a beginner.

Easier variations for beginners

• If you don't have enough strength:
  • Lower your knees to the floor first.
  • Then lower your chest and chin to the floor.
• Maintain a steady breath, do not overexert yourself.
• Prioritize correct technique over trying to hold a difficult pose.

Step 4: Upward Dog

Open your chest and lift your upper body correctly

• Inhale deeply, slowly straighten your arms to lift your upper body.
• Push your chest forward, while pulling your shoulders back to open your chest.
• Gently lift your head, looking up but not overextending your neck.
• This step helps to open the entire front of the body in the Surya Namaskar practice.

Correct foot and hip placement for a perfect pose

• Straighten your legs back, tops of your feet flat on the floor.
• Your shins may touch the floor, but try to keep your thighs and hips slightly lifted off the ground.
• Weight is primarily on your hands and the tops of your feet.
• This is a key point to correctly perform Surya Namaskar for beginners.

Maintain a natural back curve, avoid incorrect force distribution

• Do not over-arch your back; maintain a moderate, comfortable curve.
• Gently engage your abdominal muscles to support your lower back.
• Always pull your shoulders down, avoiding shrugging them up towards your ears.
• Breathe evenly to maintain stability in the pose.

Part 3: Easily learn 12 Surya Namaskar poses at home

Step 1: Downward Dog

Transition from Upward Dog to Downward Dog with the breath

• Exhale slowly, curl your toes under and push your feet into the floor.
• Slowly push your hips up and back, forming an inverted V-shape.
• Relax your head and neck, allowing your head to hang naturally.
• This step helps to "reset" the body in the Surya Namaskar practice.

Align hands and shoulders to maintain stable strength

• Place both hands firmly on the floor, shoulder-width apart, fingers spread wide.
• Straighten your arms, pushing strongly through your palms to reduce pressure on your wrists.
• Widen your shoulders, pushing your shoulder blades away from your ears.
• This is an important technique in Surya Namaskar for beginners.

Keep your back and legs straight for optimal stretching

• Straighten your legs, heels reaching towards the floor (no need to touch).
• Lengthen your spine, avoid rounding your back or hunching your shoulders.
• Push your hips towards the ceiling to create a full-body stretch.
• Feel the stretch in your shoulders, back, hamstrings, and calves.

Step 2: Step forward to Forward Fold (Uttanasana)

Move from Downward Dog to forward fold with the breath

• Inhale deeply, from Downward Dog, step one foot forward.
• Then bring the other foot up, closer to your hands.
• Adjust so your feet are in line with your hands, near the top of the mat.
• This is an important transitional step in the Surya Namaskar practice.

Keep your back and legs straight when folding forward

• Once you've stepped forward enough, fold your torso down from your hips.
• Keep your back long and straight, avoiding rounding or hunching your shoulders.
• Direct your chest towards your thighs, letting your head hang loosely.
• This technique helps you maintain proper form in Surya Namaskar for beginners.

Adjust hand and foot position to maintain balance

• Place your feet parallel, hip-width apart.
• Your hands can be on the floor, ankles, or shins, depending on your flexibility.
• Do not force your body; prioritize a sense of stability and comfort.
• Breathe evenly to maintain a smooth transition.

Step 3: Return to Raised Arms (Urdhva Hastasana)

Stand up and raise your arms with the breath

• Inhale deeply, slowly roll your body up to stand tall from your hips.
• Once your torso is upright, raise both arms overhead.
• Palms facing each other or pressed together.
• Look slightly upward to lengthen your entire body.
• This step completes the sequence of movements in the Surya Namaskar practice.

Create a gentle backbend to open the body

• Gently push your hips forward, while opening your chest.
• Pull your shoulders back and down, avoiding tension.
• Only arch your back moderately, do not force it deeply.
• This helps increase the effectiveness of the stretch in Surya Namaskar for beginners.

Keep knees flexible to protect the body

• Slightly bend your knees, do not lock your joints.
• Distribute your weight evenly on both feet.
• Gently engage your abdominal muscles to support your lower back.
• Breathe evenly to maintain stability and comfort.

Step 4: Conclude in Mountain Pose (Tadasana)

Lower hands and return to the starting position

• Exhale slowly, slowly lower your hands along your body.
• Keep your back naturally straight, without tension.
• Return your body to a stable, gentle standing position.
• This step closes a complete round in the Surya Namaskar practice.

Place hands comfortably and focus

• Method 1 (relaxed):
  • Arms hanging naturally at your sides, palms facing forward.
• Method 2 (energy focus):
  • Hands pressed together at your chest in prayer position.
  • Gently hold your thumbs touching your chest area.
• Both methods are suitable when practicing Surya Namaskar for beginners.

Balance the body and feel the effects after practice

• Distribute weight evenly on both feet.
• Relax your shoulders, neck, and face.
• Maintain a slow, steady breath to allow the body to recover.
• Take a few seconds to feel the changes in your body after the sequence of movements.

Seamless transitions between poses

Maintain a flowing movement rhythm to enhance practice effectiveness

• Connect each movement with your breath: inhale when opening your body, exhale when folding or lowering.
• Transition smoothly, without sudden stops or jerks.
• Maintaining a steady rhythm helps the body move like a continuous flow.
• This is a core element in practicing Surya Namaskar correctly.

Coordinate breath and movement naturally

• Each inhale or exhale corresponds to a specific movement.
• Do not hold your breath while practicing; always maintain a stable breathing rhythm.
• Breath acts as a "guide," helping you maintain rhythm when practicing Surya Namaskar for beginners.

Prioritize fluidity over speed

• No need to practice fast; practice slowly to better control your body.
• Focus on the sensation of stretching and smooth movement.
• As you become more familiar, you can increase speed while maintaining correct technique.

References

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2. Iyengar, B. K. S. (2005). Light on Yoga. New York: Schocken Books.
3. Saraswati, S. S. (2004). Asana Pranayama Mudra Bandha. Munger, India: Bihar School of Yoga.
4. Ross, A., & Thomas, S. (2010). The health benefits of yoga and exercise: A review of comparison studies. Journal of Alternative and Complementary Medicine, 16(1), 3–12.
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6. Field, T. (2016). Yoga research review. Complementary Therapies in Clinical Practice, 24, 145–161.
7. National Center for Complementary and Integrative Health. (2022). Yoga: What You Need To Know. Retrieved from https://www.nccih.nih.gov
8. Harvard Health Publishing. (2021). Yoga – Benefits Beyond the Mat. Retrieved from https://www.health.harvard.edu

Content edited by: Leigh Kennedy Ly.

Information reviewed and verified by expert: Ellen East.