Sun Salutation Step by Step (Surya Namaskar)

Sūrya Namaskāra — a dynamic sequence of 12 positions

A classic sequence that warms up the whole body and links movement with breath. Use it as a warm-up at the start of practice or as a practice on its own.

Below are the 12 positions of one round in order, each with a photo, a short tip and a breath label: inhale or exhale. The first and last positions are identical, and after Downward-Facing Dog the round runs in reverse: lunge, forward fold, backbend with raised arms and prayer pose.

Beginners do best walking through the round slowly at first, pausing for a couple of breaths in each position, and only then linking the movements into a flow. The app's sequences use two to six rounds of Surya, for example three in 10-Minute Morning.

If a position isn't working for you yet, study it on its own pose page: Downward-Facing Dog, Cobra Pose, Plank Pose. For the meaning behind the sequence and how to choose the number of rounds, read Sun Salutation: Meaning and Technique.

  1. Prayer Pose
    1. Prayer PosePraṇāmāsana Exhale

    Stand tall and bring your palms together in front of your chest. Exhale.

  2. Raised Arms Pose
    2. Raised Arms PoseHasta Uttānāsana Inhale

    Inhale, stretch your arms up, and gently arch back.

  3. Hand-to-Foot Pose
    3. Hand-to-Foot PosePādahastāsana Exhale

    Exhale and fold forward, palms to the floor beside your feet.

  4. Lunge
    4. LungeAśva Sañcalanāsana Inhale

    Inhale and step your right foot back, knee to the floor, chest forward.

  5. Plank Pose
    5. Plank PosePhalakāsana Exhale

    Exhale and step the other foot back into plank.

  6. Eight-Point Salute
    6. Eight-Point SaluteAṣṭāṅga Namaskāra Exhale

    Exhale and lower your knees, chest, and chin to the floor, hips lifted.

  7. Cobra Pose
    7. Cobra PoseBhujaṅgāsana Inhale

    Inhale and glide your chest forward and up into a gentle backbend.

  8. Downward-Facing Dog
    8. Downward-Facing DogAdho Mukha Śvānāsana Exhale

    Exhale and lift your hips up, heels reaching toward the floor.

  9. Lunge
    9. LungeAśva Sañcalanāsana Inhale

    Inhale and step your right foot forward between your palms.

  10. Hand-to-Foot Pose
    10. Hand-to-Foot PosePādahastāsana Exhale

    Exhale, bring the other foot forward, and stay in the fold.

  11. Raised Arms Pose
    11. Raised Arms PoseHasta Uttānāsana Inhale

    Inhale and rise up with a straight back, arms overhead, in a slight backbend.

  12. Prayer Pose
    12. Prayer PosePraṇāmāsana Exhale

    Exhale and bring your palms together in front of your chest. The round is complete.

In the next round, the left leg steps back first. A full cycle is two rounds.