Surya Namaskar: a beginner’s step-by-step guide to Sun Salutation

Surya Namaskar, or Sun Salutation, is a flowing sequence that warms the whole body and links movement to breath. It sits at the heart of Hatha and Ashtanga practice. Here’s a gentle beginner breakdown.

What it is

A set sequence of postures flowing one into the next, each linked to an inhale or exhale. Repeated a few times, it becomes a moving meditation.

The flow, simply

Stand tall, reach up on an inhale, fold forward on an exhale, step back to a plank, lower down, lift into a gentle backbend, press back to downward dog, then step forward and rise. That’s one round.

Tips for beginners

Move slowly at first — speed comes later. Bend your knees in the forward fold. Rest whenever you need. It’s better to do three mindful rounds than ten rushed ones.

Why it’s worth learning

It builds strength, flexibility and stamina, and warms you up for everything else — a complete practice in itself.

I break Surya Namaskar down step by step in my live classes. Come try one free.