A sun salutation is a flowing sequence of yoga poses linked with breath, often used as a warm-up. Beginners can do two to four slow rounds, bend the knees, rest as needed and skip any step that hurts.
This is general education, not medical advice. If you have back pain, wrist problems, high blood pressure, glaucoma, pregnancy or an injury, check with your doctor before practising.
What is a sun salutation?
A sun salutation, or surya namaskar, is a flowing sequence of yoga poses linked with the breath, often practised as a warm-up. It moves the spine forward and backward, stretches the legs and opens the chest. Many classes begin with it because it warms the body in a short time. Our guide to the benefits of yoga explains why gentle movement with breath is so popular.
What are the steps of a basic sun salutation?
A basic round has about twelve steps: mountain, arms up, forward fold, half lift, plank or low push-up, cobra, downward dog and back again. Go slowly and match each movement with a breath.
- Stand in mountain pose with palms together at the chest.
- Breathe in and raise the arms overhead.
- Breathe out and fold forward with soft knees.
- Breathe in and lift halfway with a long spine.
- Breathe out and step back to plank, then lower the knees, chest and chin, or lower fully.
- Breathe in and lift into a gentle cobra.
- Breathe out and lift the hips into downward dog. Stay for three breaths.
- Step forward, breathe in to lift halfway, breathe out to fold, then breathe in and rise to standing.
How should you breathe in a sun salutation?
Breathe in as you open or lift, and breathe out as you fold or lower. This simple rule keeps the flow smooth. If you lose track, pause in mountain pose and take a few natural breaths. Do not hold your breath. The movement should never feel rushed or breathless. Our guide to pranayama for beginners explains more about breathing during practice.
How many rounds should a beginner do?
Two to four slow rounds are plenty, and you can add one more as your strength grows. A round on each side is sometimes taught, with the right or left foot stepping back first. For beginners, one full round with each leg leading is a good start. Rest in mountain pose or child’s pose between rounds if you need to.
What if you cannot do plank or downward dog?
You can rest your knees on the floor, keep the knees bent in downward dog, or use a wall for support. Strong poses can be modified. Place your hands on a sturdy table or wall for an easier version. Keep your wrists comfortable and your shoulders away from your ears. Our guide to chair yoga for beginners offers a seated alternative if standing is difficult.
Which muscles does it work?
It uses the legs, hips, core, shoulders and arms, and stretches the hamstrings, chest and spine. Because the poses flow together, you move through many joints in a short time. This is why a few rounds feel warm. Always move within a comfortable range, and avoid forcing deeper stretches. If you feel pain, stop and rest.
When should you practise?
Morning is traditional, but any time works if your stomach is not full. Many people like to practise after waking, when the body feels stiff. Others prefer the evening to unwind. Wait at least two hours after a heavy meal. Our guide to morning meditation pairs well with a few rounds of sun salutations.
Is the sun salutation safe?
It is suitable for many healthy people, but it includes forward folds, back bends and weight on the hands, so it needs care. If you have back pain, wrist problems, high blood pressure, glaucoma, pregnancy or an injury, speak with your doctor first. Our guides to yoga for back pain and yoga with a bad back cover related points. Stop if you feel pain, dizziness or numbness.
What are common mistakes?
Common mistakes include rushing, locking the knees, collapsing the lower back in plank and holding the breath. Keep your knees soft in folds. Engage your belly gently in plank. Lower with control instead of dropping. Do not push through pain. If you feel tired, rest. A smaller, slower round is better than a fast, sloppy one.
How can you protect your back and wrists?
Bend your knees in forward folds, keep your core gently engaged and spread your fingers wide in plank and downward dog. Press through the whole hand, not just the heel. If your wrists hurt, make fists or use the forearms for support, or practise on a mat with extra padding. Avoid forcing a deep back bend in cobra. Keep the lift small and let the legs do some of the work.
What is the traditional meaning?
Surya namaskar is often described as a salutation to the sun, a source of light and energy. In the yoga tradition, the sun is linked with vitality and clarity. You do not need to share any belief to enjoy the sequence. Many people simply see it as a gentle warm-up. Our guide to the eight limbs of yoga explains how postures fit into the wider tradition.
Is it good for weight loss?
It can be one gentle part of an active routine, but there is no quick fix, and results depend on many things. The National Center for Complementary and Integrative Health describes yoga as a mind and body practice, and research on specific outcomes varies. Think of sun salutations as a way to move regularly, not a guaranteed way to lose weight. A balanced diet, sleep and general activity matter as well.
Can older adults or beginners with low fitness do it?
They can use gentler versions, such as a standing or chair-based sequence, with a doctor’s advice. Use a chair for support, keep the movements small and rest often. Skip plank and downward dog if they feel too hard. A qualified teacher can adapt the flow. Our chair yoga guide is a good place to start.
How can you cool down afterwards?
Finish with a few slow breaths in mountain pose, a gentle forward fold and a short rest lying on your back. Take a minute to notice your heartbeat and breathing settling. A short rest helps your body absorb the movement. If you want to continue with seated practice, see our guide to meditating correctly.
How can you build a routine?
Start with two rounds three times a week, and add a round or a day only when it feels comfortable. Keep a note of how you feel. Practise at a regular time. Add other poses before or after if you wish. Our guide to starting a home yoga practice shows how to plan a short session.
How can you make it easier or harder?
Make it easier with bent knees and shorter holds, and harder with slower pacing or longer holds, but only once the basics feel solid. A slow tempo builds strength and body awareness. A fast tempo raises the heart rate but needs more control. Keep the form clean. If your form slips, slow down. There is no need to add difficulty for its own sake.
What should you expect from regular practice?
You may feel warmer, looser and more awake, but results vary, and it is not a medical treatment. Some people feel more flexible after a few weeks. Others simply enjoy the routine. Treat the practice as a friendly way to move rather than a way to fix anything. If you have a health condition, follow your doctor’s advice first.
What should you wear and where should you practise?
Wear comfortable, stretchy clothing and practise on a non-slip surface with enough space to step back. You need about the length of a mat in front and behind you. A sticky mat keeps your hands and feet from sliding in downward dog. Remove shoes and socks for better grip. Keep water nearby, and clear the floor of anything you might trip over. A calm, uncluttered space makes it easier to focus on the movement and the breath.
How can you tell if you are pushing too hard?
You are pushing too hard if you feel sharp pain, hold your breath, shake or feel dizzy. A good stretch feels mild and steady. If you feel pinching, burning or tingling, ease out. Take a rest in child’s pose or mountain pose. Remember that strength and flexibility build slowly. Listening to your body is more useful than matching a picture of a pose.
Where to read next
For a calm, beginner-friendly start, Ranjana Sinha’s Begin Where You Are is written for people who want simple steps. Our guide to starting a home yoga practice adds a gentle routine you can follow at home.
Frequently asked questions
How long does a sun salutation take?
A slow round takes about one to two minutes. Four rounds take around five to eight minutes.
How many sun salutations should a beginner do?
Two to four rounds is a good start.
Can I do sun salutations every day?
Many people do, if they feel comfortable. Rest if you feel pain or fatigue.
Is the sun salutation good for beginners?
Yes, with modifications and a slow pace. Ask a doctor first if you have health concerns.
Do I need a mat?
A non-slip mat helps, but a firm, non-slip surface works too.
The bottom line
A sun salutation is a simple way to warm up. Go slowly, link movement with breath and adapt every step to your body. Gentle and steady is better than fast and strained.
