Sun Salutation, or Surya Namaskar, is one of the most powerful yoga sequences for awakening the body, boosting flexibility, and starting your day with positive energy. Whether you’re a complete beginner or looking to perfect your practice, this illustrated step-by-step Sun Salutation guide will walk you through each of the 12 traditional poses in sequence.
In Sanskrit, “Surya” means the Sun, and “Namaskar” means to bow or show respect. Together, Sun Salutation is a moving meditation that harmonizes breath, body, and mind.
Let’s explore how to do Sun Salutation step by step, along with visuals, breathing instructions, and tips.
☀️ What is Sun Salutation?
Sun Salutation is a series of 12 yoga poses performed in a continuous flow. Each movement is linked with breath — a powerful combination that energizes your entire being.
Benefits of Daily Sun Salutations:
- Improves flexibility & mobility
- Strengthens muscles
- Boosts cardiovascular health
- Promotes mindfulness & focus
- Balances energy levels
- Aids digestion & detoxification
🧘♀️ Illustrated Step-by-Step Sun Salutation Sequence (Surya Namaskar)
Here’s how to do Sun Salutation step by step. Try to synchronize inhalation and exhalation with the movement.
1. Pranamasana (Prayer Pose)
- Start Position: Stand at the top of your mat, feet together.
- Hands in Namaste at the heart center.
- Breath: Inhale and exhale evenly.
Tip: Ground your feet and feel centered.
2. Hastauttanasana (Raised Arms Pose)
- Inhale: Lift arms overhead, gently arch backward.
- Look up, stretch through the chest and spine.
Tip: Don’t compress the lower back. Engage your core.
3. Padahastasana (Standing Forward Bend)
- Exhale: Hinge at the hips, bring hands toward the floor.
- Head down, relax the neck.
Modification: Bend knees if your hamstrings are tight.
4. Ashwa Sanchalanasana (Equestrian Pose)
- Inhale: Step your right leg back, drop the knee.
- Look forward, open the chest.
Tip: Keep the front knee stacked over the ankle.
5. Dandasana (Plank Pose)
- Exhale: Step the left leg back to form a straight plank.
- Engage your core, shoulders over wrists.
Tip: Keep your body in a straight line — no sagging hips!
6. Ashtanga Namaskara (Eight-Point Pose)
- Inhale & Exhale: Lower knees, chest, and chin to the floor.
- Hips remain lifted.
This is a transitional pose between plank and cobra.
7. Bhujangasana (Cobra Pose)
- Inhale: Slide forward, lift chest off the ground.
- Elbows bent, shoulders relaxed.
Tip: Engage your back, don’t overuse your arms.
8. Adho Mukha Svanasana (Downward Dog)
- Exhale: Lift hips into an inverted V-shape.
- Press heels down, head between arms.
Modification: Bend knees slightly to lengthen the spine.
9. Ashwa Sanchalanasana (Repeat with Left Leg)
- Inhale: Step left foot forward between hands.
- Drop right knee, look forward.
Repeat the lunge on the opposite side.
10. Padahastasana (Standing Forward Bend)
- Exhale: Step the right foot forward next to the left.
- Fold forward, relax your head and neck.
11. Hastauttanasana (Raised Arms Pose)
- Inhale: Rise up, arms overhead, gentle backbend.
12. Pranamasana (Prayer Pose)
- Exhale: Bring palms back to heart center.
🔁 How Many Rounds of Sun Salutation Should I Do?
Start with 2–4 rounds and gradually build up to 12 rounds daily (each round includes right + left leg lunge). This can be a complete workout by itself when done mindfully.
🙋♀️ People Also Ask:
What are the 12 steps of Sun Salutation?
The 12 steps are: Prayer Pose, Raised Arms, Forward Fold, Right Leg Lunge, Plank, Eight-Point Pose, Cobra, Downward Dog, Left Leg Lunge, Forward Fold, Raised Arms, and return to Prayer Pose.
How to do Sun Salutations step by step?
Follow each pose in sequence with mindful breathing. Begin with Prayer Pose and move through backbends, forward folds, lunges, planks, and backbends before returning to start.
How to Surya Namaskar step by step?
Surya Namaskar is performed step-by-step by combining breath with movement. Each round includes 12 yoga poses repeated on both sides.
What is the correct sequence of Surya Namaskar?
The sequence starts and ends in Pranamasana. Follow with upward stretch, forward fold, lunge, plank, eight-point pose, cobra, downward dog, and then reverse back through lunge, forward fold, and raised arms.
📝 Final Thoughts on Sun Salutation
This illustrated step-by-step Sun Salutation guide helps beginners confidently begin their yoga journey. Practiced regularly, Surya Namaskar improves your strength, flexibility, focus, and breath control — all in just a few minutes a day.
Whether as a morning ritual or part of your fitness routine, these 12 poses are a sacred, science-backed flow that honors both tradition and transformation.