Surya Namaskar, the Sun Salutation, turns up in almost every school of hatha yoga, though each one does it a little differently. Step-by-step technique for all 12 positions, with photos, is on a separate page. This article covers something else: what the sequence means, what it does for your body, and how to pick the number of rounds and the pace. First comes the text from the app, then practical tips.
Surya Namaskar, the Sun Salutation, is a sequence of twelve positions linked by the breath. Traditionally it was performed at dawn as a bow to the source of life; in practical terms, it's the ideal warm-up that wakes up the whole body in just a few minutes.
The logic of the sequence is simple: forward folds and backbends alternate. Every downward movement (a fold) happens on an exhale, and every opening (a backbend or an upward stretch) on an inhale. So in one round, the spine moves through its full range of motion, and the breath sets the rhythm like a metronome.
Two modes in the app:
— Warm-up: each position is held for a few seconds. Good for beginners: you have time to check your alignment, and the pace is calm.
— One breath per movement: one movement, one inhale or exhale, with no pauses. The sequence becomes a continuous flow. The breath pacer sets the pace: the longer the breath phases, the slower and more meditative the flow.
How many rounds to do: start with three or four at a calm pace. Twelve rounds are considered a classic full practice. Remember that from one round to the next, the leg that steps back first alternates between right and left — the app will remind you.
The Sun Salutation energizes and warms you up, so it's best in the morning. In the evening, if you want something gentler, do fewer rounds and slow down your breath.
What the Sequence Does
In a single round almost every major muscle group gets involved: your legs in the lunge, arms and shoulders in Plank Pose and eight-point pose, your back in Cobra Pose, the backs of your legs in Downward-Facing Dog. Several rounds in a row warm up your muscles and train you to move in time with your breath.
That makes Surya a good warm-up before standing poses and a short practice on its own on days when time is tight.
Where the Sequence Came From
The classical hatha yoga texts, such as the Hatha Yoga Pradipika, don't contain Surya Namaskar as a chain of poses. It became widely known in the 20th century and has since found its way into most schools. Bowing to the sun, however, has long been part of Indian tradition, which explains both the name and the mantras some schools recite at each position.
Surya in the App's Sequences
Rounds of Surya Namaskar appear in 17 of the 36 sequences. Balance & Focus has two, 10-Minute Morning three, and Full Morning four. The most rounds, six, are in Classic Full Practice.
How to Make the Positions Easier
- In Plank, lower your knees to the floor.
- In the forward fold, bend your knees so your back stays long.
- In the lunge, cushion your back knee with a folded blanket.
- Keep Cobra low, using your arms as little as possible.
- Instead of eight-point pose, you can lower smoothly onto your belly.
- Keep a pace at which your breath keeps up with the movement, not the other way around.
Questions
How many rounds are right for one session? From two to six in the app's sequences. An even number works best, so both legs get the same time in the lunge.
Does Sun Salutation have contraindications? They add up from the contraindications of the poses inside the sequence. For Cobra, that's lumbar disc herniations and pregnancy; for Plank, wrist injuries and diastasis recti; for Downward Dog, wrist and shoulder injuries and glaucoma. Before your first round, look over these lists and read our safety article.
How is the app's Surya different from other versions? There are many versions: Ashtanga Vinyasa, for example, has its own A and B rounds with jump-backs and Chaturanga. The app uses the classic 12-position version with a lunge and a descent through eight points, which is easier for beginners to learn.
Hatha Yoga