Sun Salutation Step By Step A Simple Guide

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A Sun Salutation, or Surya Namaskar as it's known in Sanskrit, is a beautiful, flowing sequence of yoga poses that are all connected to your breath. Think of it as the perfect way to greet the day, warming up your entire body from head to toe. It’s your ground zero for learning how to string simple movements together for a potent physical and mental reboot.

Why Sun Salutations Are Your Secret Weapon

Ever feel like you just need to hit the reset button on your day? The Sun Salutation might be exactly what you're looking for. It's not some complicated yoga ritual reserved for the super-flexible; it’s a powerful moving meditation that syncs up your breath, body, and mind. It's the perfect handshake for a beginner and a beloved warm-up for even the most experienced yogis.

This flow has been a cornerstone of yoga for ages, turning a simple stretch into a full-body conversation. The real genius is in its rhythm and simplicity.

More Than Just a Warm-Up

Forget the intimidating yoga-speak or the pressure to twist yourself into a pretzel. The whole idea is to link straightforward movements to your inhales and exhales.

Doing this can:

Fire Up Your Energy: This dynamic flow gets your circulation going, waking up your body way better than a cup of coffee.

Boost Your Flexibility: The sequence gently takes your spine through its full range of motion while stretching all the major muscle groups.

Set a Positive Vibe: Kicking off your morning with mindful movement is a game-changer for focus and melting away stress.

As you move through the repetitive flow, you’ll find that sun salutations are a fantastic way to build muscular endurance and lasting stamina, making you stronger with every round. It stops being about striking a perfect pose and starts being about the feeling of fluid, effortless motion.

A Tradition of Movement and Breath

The practice of Surya Namaskar is a series of twelve linked asanas (poses) that honor the Hindu solar deity, Surya. While it exploded in popularity as a yoga practice in the early 20th century, similar conditioning drills were used by Indian wrestlers for a long, long time before that. This rich history shows its power as both a spiritual practice and a seriously effective physical discipline.

The real magic happens when you stop overthinking the individual poses. Instead, start feeling the whole thing as one continuous, graceful dance. It's your rhythm, your flow.

Ultimately, this is your starting block for understanding not just how to do a Sun Salutation, but why it feels so incredibly good.

Your Step-By-Step Guide to Each Pose

Alright, let's get moving. This is where we break down the nitty-gritty of each of the 12 poses in a classic Sun Salutation A. Forget the confusing jargon—we're using real-world cues that actually make sense. Think of me as a friendly instructor right there with you, pointing out exactly how to avoid wobbly ankles or a strained back.

We'll flow through each movement, focusing on how it should feel and where to direct your energy. By the end, you'll have a clear roadmap to move through the entire sequence with confidence and grace.

This infographic paints a perfect picture of how a Sun Salutation connects your body, breath, and mind in a continuous, flowing cycle.

As you can see, the physical pose, the breath that fuels it, and the mental focus it requires are all completely intertwined. It's a holistic experience from start to finish.

To give you a bird's-eye view before we dive in, here’s a quick reference table of the entire sequence.

Sun Salutation A Pose Breakdown

Pose Number	English Name	Sanskrit Name	Key Action
1	Prayer Pose	Pranamasana	Grounding & Centering
2	Raised Arms Pose	Hasta Uttanasana	Inhale & Lengthen Up
3	Hand to Foot Pose	Hasta Padasana	Exhale & Fold Forward
4	Equestrian Pose	Ashwa Sanchalanasana	Inhale & Lunge Back
5	Plank Pose	Dandasana	Hold & Engage Core
6	Eight-Limbed Pose	Ashtanga Namaskara	Exhale & Lower Down
7	Cobra Pose	Bhujangasana	Inhale & Open Heart
8	Downward-Facing Dog	Adho Mukha Svanasana	Exhale & Press Back
9	Equestrian Pose	Ashwa Sanchalanasana	Inhale & Lunge Forward
10	Hand to Foot Pose	Hasta Padasana	Exhale & Fold In
11	Raised Arms Pose	Hasta Uttanasana	Inhale & Rise Up
12	Prayer Pose	Pranamasana	Exhale & Return to Center

This table is your cheat sheet! Now, let's break down exactly what to do in each pose.

Poses 1 and 2: The Grounded Start

Our journey begins in Pranamasana (Prayer Pose) and flows right into Hasta Uttanasana (Raised Arms Pose). Stand tall at the top of your mat in Mountain Pose (Tadasana), with your feet together or hip-width apart—whatever feels most stable for you.

Bring your palms to touch at your heart center. Take a second to feel your weight evenly distributed across both feet. Are you leaning forward on your toes or rocking back on your heels? Find that sweet spot right in the middle. This is your anchor.

On your next inhale, sweep your arms out wide and reach for the sky. Your gaze can follow your hands, but only if it feels good for your neck. Keep your shoulders relaxed and sliding down your back, away from your ears. Think "lengthen," not "arch."

Poses 3 and 4: The Forward Fold and Lunge

From that beautiful upward stretch, we move into Hasta Padasana (Hand to Foot Pose) and then Ashwa Sanchalanasana (Equestrian Pose). As you exhale, hinge from your hips—not your waist—and swan dive down into a forward fold.

Bend your knees as much as you need to! Seriously. The goal here is to release your lower back, not to force straight legs and touch your toes. Let your head hang heavy like a bowling ball.

On your next inhale, step your right foot way back into a low lunge. Your left knee should be stacked directly over your left ankle, creating a stable 90-degree angle. Keep your chest lifted and your gaze forward, feeling that awesome stretch through the front of your right hip.

Poses 5 and 6: The Core Power Sequence

Now we build some heat with Dandasana (Plank Pose) and the unique Ashtanga Namaskara (Eight-Limbed Pose). From your lunge, plant your hands firmly on the mat, about shoulder-width apart. Step your left foot back to meet your right, coming into a strong, solid plank.

Imagine a straight, powerful line of energy running from the crown of your head all the way to your heels. Your hips shouldn't sag toward the floor or pike up to the ceiling.

As you exhale, lower your knees, chest, and chin to the mat all at once. Your hips will stay lifted, and your elbows should hug in tight against your ribcage. This pose is a fantastic tricep-builder and perfectly prepares you for what's next.

Poses 7 and 8: The Heart Openers

It’s time to lift up into Bhujangasana (Cobra Pose) and then press back into the iconic Adho Mukha Svanasana (Downward-Facing Dog). Inhale and slide your chest forward and up into a gentle backbend.

Keep your hips glued to the floor and actively roll your shoulders back and down. This is Cobra—it’s all about opening the heart, not crunching your lower back.

On your exhale, tuck your toes, lift your hips high, and press it all back into Downward-Facing Dog. Think of creating an inverted "V" shape with your body. Spread your fingers wide, press the ground away, and send your hips toward the ceiling. Let your heels get heavy and sink toward the mat to stretch those hamstrings.

Pro Tip: In Downward-Facing Dog, prioritize a long, straight spine over straight legs. Feel free to pedal your feet, bending one knee and then the other, to gently wake up the backs of your legs. It feels amazing!

Poses 9 and 10: Returning to the Lunge

We begin our journey back to standing with Ashwa Sanchalanasana (Equestrian Pose) and Hasta Padasana (Hand to Foot Pose). As you inhale, step your right foot forward between your hands, returning to that low lunge, this time on the opposite side.

Do a quick alignment check: is your front knee stacked over your ankle? Is your back leg active? Keep that chest lifted with pride!

On your exhale, step your left foot forward to meet your right, bringing you back to the standing forward fold. Release your head and neck completely, letting go of any lingering tension.

Poses 11 and 12: The Final Ascent

We complete the circle with Hasta Uttanasana (Raised Arms Pose) and finally return to where we started in Pranamasana (Prayer Pose). On your next inhale, engage your core muscles and use a flat back to rise all the way up to standing.

Sweep your arms wide and high, reaching for the sky one last time in a graceful arc.

Finally, as you exhale, bring your hands back down through your center line to land at your heart in Prayer Pose. Take a full breath here. Feel the energy you've cultivated, the warmth in your body, and the steady rhythm of your breath. This completes one full, beautiful Sun Salutation.

How to Breathe Through Your Sun Salutation

If the poses are the melody of your Sun Salutation, then your breath is the rhythm section holding it all together. It’s the first thing beginners forget, which often leads to a clunky, breathless scramble instead of a graceful dance.

Let’s smooth that out and turn your practice into a true meditation in motion.

The guiding principle is beautifully simple: inhale to expand and lengthen, exhale to fold and contract. That's the secret sauce. Inhales are for reaching up, opening your chest, and creating space. Exhales are for folding forward, twisting, or grounding down into the mat.

The Famous Ujjayi Breath

Ever been in a yoga class and heard a gentle, ocean-like sound coming from your neighbor's mat? That’s the magic of Ujjayi breath (pronounced oo-jai-yee), and it’s a total game-changer for your practice.

It’s not just for show; this technique builds internal heat, soothes the nervous system, and keeps your mind anchored right here, right now.

To give it a try, gently constrict the back of your throat—almost like you're about to fog up a mirror, but keep your mouth closed. Now, breathe in and out through your nose. You should hear a soft, audible whisper that sounds a bit like distant ocean waves. Don't force it! The sound should be subtle, just loud enough for you to hear.

The goal isn't to be the loudest breather in the room, but to create a steady, controlled rhythm. This consistent sound acts like a personal metronome, giving your sun salutation a predictable and deeply calming pace.

This kind of intentional breathing can have a huge impact, even off the mat. If you want to explore more, our guide on breathing exercises for anxiety has some fantastic techniques.

Matching Breath to Movement

Now, let's map this breathing pattern onto the flow. With a little practice, it'll become second nature.

Inhale: As you sweep your arms up into Raised Arms Pose, filling your lungs completely.

Exhale: As you hinge at the hips and fold forward, emptying your lungs.

Inhale: When you lift your chest in a lunge or Half-Lift.

Exhale: As you lower down from Plank Pose.

This rhythmic connection is what transforms a series of separate postures into one unified, flowing experience. It's so powerful that it brings massive communities together. In fact, a world record was set in India where an incredible 22,122 people performed Sun Salutations in perfect unison. You can check out the details of this amazing event on the Guinness World Records site.

When you start focusing on this inhale/exhale pattern, you stop thinking about the individual poses and start feeling the entire sequence as one continuous motion. Your breath becomes the guide, leading your body gracefully from one shape to the next.

Fixing the Most Common Alignment Mistakes

Let's be real, we've all been there—the saggy hips in Plank, the hunched shoulders in Downward Dog, or just feeling generally clumsy in the flow. This is your personal alignment workshop. We're going to pinpoint the most common blunders people make in their Sun Salutation and give you simple, actionable fixes to make your practice feel 10 times smoother.

Forget just telling you what not to do. I’m going to show you how to wake up the right muscles to build a foundation of stability and grace. These small tweaks make a world of difference, helping you sidestep injuries and build strength way more effectively.

Ditching the Droopy Plank

Ah, the dreaded "banana back" in Plank Pose. It’s probably the number one alignment foul I see. It happens the moment your core checks out and your hips droop toward the floor, putting a ton of strain on your lower back. It feels lazy because, well, it is!

The fix isn't just to "lift your hips." You need to get active. Try these cues instead:

Tuck your tailbone just a bit, aiming it toward your heels. This simple move instantly lengthens your lower back.

Push the ground away with your hands. Imagine you're trying to create a slight dome in your upper back.

Fire up your quads by pulling your kneecaps up toward your hips. This creates a solid line of tension that supports your entire lower body.

Suddenly, your Plank transforms from a passive, saggy hold into a powerful, full-body ignition. It's a total game-changer.

Key Takeaway: A strong Plank isn't about just holding a shape; it's about actively pushing and pulling in opposite directions. You're creating an energetic, straight line from the crown of your head all the way to your heels.

The Downward Dog Dilemma

Another classic trouble spot is a rounded, hunched-over spine in Downward-Facing Dog. This usually happens when you're so focused on forcing your heels to the floor that you sacrifice the length of your spine. Repeat after me: a long spine is always the priority in Down Dog.

So, what's the secret? Bend your knees! And I mean bend them a lot.

Getting a generous bend in your knees gives you the freedom to tilt your sit bones high up toward the ceiling. This creates that beautiful, long line from your wrists all the way to your tailbone. From that strong foundation, you can then focus on melting your chest back toward your thighs and rolling your upper arms outward so your shoulder blades glide down your back.

Nailing these little details is central to building better body awareness. If you want to go deeper on this, our guide on postural awareness exercises is packed with more fantastic tips.

Ultimately, small adjustments create huge shifts in your practice. Trading a mental cue like "don't round your back" for "lengthen your spine from your tailbone" is more than just a different instruction—it's a whole new way of feeling the pose from the inside out. With a little practice, these corrections will become second nature.

Making the Practice Work For Your Body

One of the biggest myths I see in the yoga world is this idea that you have to bend like a pretzel to be "good" at it. Let's get something straight: the best yoga practice is the one that fits the body you have today, not the one you wish you had.

So, consider this your official permission slip to listen to your body and adapt the Sun Salutation sequence so it serves you, not the other way around. After all, it's supposed to feel good!

There's a reason yoga is booming, with over 38 million people practicing in the U.S. alone. It’s because it can be adapted for anyone. This practice has become so popular that some public events have drawn over 10,000 people to flow through Surya Namaskar together.

You can find out more about the rise of yoga in the United States and see just how universal this practice has become.

Simple Swaps for a Better Flow

Are your wrists screaming in Plank? Hamstrings feel tighter than a guitar string? No problem. We've got simple, effective ways to adjust the poses without sacrificing the incredible benefits of the flow.

Here are a few of my favorite game-changing modifications:

Tight Hamstrings? When you get to your Forward Fold, bend your knees—a lot! Seriously, a deep bend is your best friend here. You can also pop some yoga blocks under your hands to bring the floor up to meet you. Your lower back will thank you.

Sensitive Wrists? Instead of a full Plank Pose on your hands, drop down to your forearms for a Forearm Plank. This takes all the pressure off the wrists while still firing up your core like nobody's business.

Need Lower Impact? In Plank, simply lower your knees to the mat before you descend through Chaturanga. This is a fantastic and safe way to build that upper-body strength without overloading your joints.

A modification isn't a step back—it's a sign of a smart practitioner who knows how to listen to their body. Using a prop or adjusting a pose is an advanced move, not a beginner one.

For anyone just starting out or simply craving a more chilled-out practice, exploring different options is everything. You might find that our complete guide on gentle yoga for beginners offers even more ideas for a comfortable and deeply rewarding practice.

Ultimately, the goal isn't to force your body into a "perfect" shape but to find a rhythm that feels sustainable and nourishing. On days you're feeling tired, why not try a slower, more yin-inspired version? The true beauty of the Sun Salutation is how beautifully it can be adapted. Make it yours.

Alright, you've got the moves down, but maybe a few questions are still rattling around in your head. That's completely normal. Let's tackle some of the most common head-scratchers I hear from students just like you. Think of this as your personal cheat sheet for making Sun Salutations a seamless part of your day.

We're going to get straight to the point, clearing up any confusion so you can get back on your mat with total confidence.

So, What's the Magic Number of Sun Salutations?

This is the big one, isn't it? Everyone wants to know the "right" number of rounds to do. The best answer I can give you is this: it’s all about you. The secret to a lasting practice isn't hitting some arbitrary number; it's consistency.

Committing to just three to five rounds when you wake up is a game-changer. It's achievable, it feels good, and you're way more likely to do it again tomorrow than if you try to muscle through 12 and burn out by Wednesday.

Here's a good way to think about it:

Just Starting Out? Stick with 3-5 rounds. Your main job is to get comfortable with the poses and connect them to your breath. That's it.

Feeling More Confident? Try for 5-10 rounds. This is where you'll really start to build some heat and get into that beautiful, meditative flow state.

Ready for a Challenge? Doing 12 or more can feel like a full-body workout all on its own. It's powerful stuff!

Morning Person or Night Owl? When's the Best Time?

Traditionally, Surya Namaskar is your body's way of saying "good morning" to the world. It’s designed to be done as the sun rises, shaking off sleep, warming up every muscle, and setting a clear, energized tone for the rest of your day. Seriously, it's better than coffee.

But who says you have to be a traditionalist? A Sun Salutation in the evening can be an amazing way to shed the day's stress. Imagine moving slowly, breathing deeply, and releasing all that built-up tension from your neck, shoulders, and mind. You can even hold poses like Downward Dog or your forward fold a little longer to really signal to your nervous system that it's time to chill out.

What's the Deal with Feeling Dizzy?

Ah, the head rush. If you feel a bit lightheaded when you come up from a forward fold, welcome to the club! It’s super common, especially when you're new to the practice. It's usually just a quick change in blood pressure.

Here's how to handle it:

Slow. It. Down. There's no prize for popping back up to standing at warp speed. Take your time.

Fire Up Your Core. As you start to rise, press down firmly through your feet and give your abs a little squeeze. This helps stabilize everything.

Take a Pit Stop. After your deep forward fold, pause at the halfway lift (with a flat back) for a full inhale and exhale. This little break gives your body a moment to adjust before you come all the way up.

If you still feel woozy, just hang out in Mountain Pose or take a quick Child's Pose. Your body will get the hang of it as you practice more. Listening to these little cues is a huge part of your sun salutation step by step journey.

Ready to stop guessing if you're doing it right? The Dalm app uses some pretty slick AI to watch your form and give you real-time feedback, like a teacher right in your ear. It's the fastest way to build good habits. Download Dalm today and transform your practice.