Quick answer
Sun Salutation (Surya Namaskar) is a flowing sequence of poses linked to the breath, traditionally practiced to greet the sun. The classic version has 12 steps, inhaling as you lift or open and exhaling as you fold. Sun Salutation A is the shorter Ashtanga version; Sun Salutation B adds Chair Pose and Warrior 1 for more strength and heat.
Contains affiliate links. As an Amazon Associate we earn from qualifying purchases. Disclosure
If you learn only one sequence in yoga, make it Sun Salutation. It warms the whole body, links every movement to a breath and contains many of the foundational poses you will meet in almost every class.
This guide teaches three versions step by step: the classic 12-step Surya Namaskar, Sun Salutation A and Sun Salutation B. For each step, you will learn the pose, the breath and the most important alignment cue.
What Is Sun Salutation (Surya Namaskar)?
Surya means sun and namaskar means greeting or bowing with respect. Sun Salutation is a series of poses performed in a continuous flow, each movement matched to an inhale or an exhale. Traditionally it was practiced at sunrise, facing east, as a gesture of gratitude for the sun’s energy.
Today, Sun Salutations are the warm-up at the heart of Vinyasa yoga and Ashtanga yoga, and a popular stand-alone practice when you have only 10 minutes. Different lineages teach slightly different versions, but the principle is always the same: move with the breath.
Breath rule of thumb: inhale when you lift, open or extend the spine; exhale when you fold, bend forward or lower down.
How Do You Do the 12 Steps of Surya Namaskar?
This is the classical 12-step sequence taught in many Hatha traditions. Steps 1 to 12 make half a round, leading with the right leg. Repeat leading with the left leg to complete one full round.
- Prayer Pose (Pranamasana). Exhale. Stand tall with feet together or hip-width apart, palms pressed together at your heart. Settle your weight evenly.
- Raised Arms Pose (Hasta Uttanasana). Inhale. Sweep your arms up overhead, lengthening through the fingertips. Lift your chest gently without crunching the lower back.
- Standing Forward Bend (Hasta Padasana or Uttanasana). Exhale. Hinge at the hips and fold forward, bringing your hands to the floor beside your feet. Bend your knees as much as needed.
- Low Lunge (Ashwa Sanchalanasana). Inhale. Step your right foot far back and lower the right knee. Keep the left knee over the left ankle, lift your chest and look forward.
- Plank or Stick Pose (Dandasana). Hold the breath or exhale. Step the left foot back to meet the right in Plank Pose, body in one straight line from head to heels.
- Eight-Limbed Pose (Ashtanga Namaskara). Exhale. Lower your knees, then chest and chin to the floor, hips slightly lifted. Feet, knees, hands, chest and chin are the eight points of contact.
- Cobra Pose (Bhujangasana). Inhale. Slide forward and lift your chest into Cobra Pose, elbows bent and close to the body, shoulders away from the ears.
- Downward Dog (Adho Mukha Svanasana). Exhale. Tuck your toes and lift your hips up and back into Downward Dog. Press the floor away and lengthen the spine.
- Low Lunge (Ashwa Sanchalanasana). Inhale. Step the right foot forward between your hands and lower the left knee. Lift your chest.
- Standing Forward Bend (Uttanasana). Exhale. Step the left foot forward to meet the right and fold over your legs.
- Raised Arms Pose (Hasta Uttanasana). Inhale. Rise up with a long spine, sweeping the arms overhead.
- Prayer Pose (Pranamasana). Exhale. Bring your palms back to your heart and pause for a breath before starting the second side.
How Do You Do Sun Salutation A (Surya Namaskar A)?
Sun Salutation A comes from the Ashtanga tradition and is the version most often taught in Vinyasa classes. Each numbered movement is one breath, except Downward Dog, which you hold for 5 breaths.
- Mountain Pose (Tadasana or Samasthiti). Breathe naturally. Stand tall in Mountain Pose, arms by your sides.
- Upward Salute (Urdhva Hastasana). Inhale. Sweep the arms up, palms touching or shoulder-width apart, gaze up at your thumbs.
- Standing Forward Fold (Uttanasana). Exhale. Fold forward from the hips, hands to the floor or shins.
- Halfway Lift (Ardha Uttanasana). Inhale. Lift your chest halfway, spine long, hands on shins or fingertips on the floor.
- Four-Limbed Staff (Chaturanga Dandasana). Exhale. Step or jump back to Plank and lower halfway, elbows hugging in. Lower the knees first if needed.
- Upward Facing Dog (Urdhva Mukha Svanasana). Inhale. Roll over the toes, straighten the arms and lift the chest, thighs off the floor. Cobra is a good alternative.
- Downward Facing Dog (Adho Mukha Svanasana). Exhale, then hold for 5 breaths. Lift your hips up and back, heels reaching toward the floor.
- Halfway Lift. Inhale. Step or jump your feet to your hands and lift halfway.
- Standing Forward Fold. Exhale. Fold over your legs.
- Upward Salute. Inhale. Rise up with the arms overhead.
- Mountain Pose. Exhale. Lower your arms and return to stillness.
How Do You Do Sun Salutation B (Surya Namaskar B)?
Sun Salutation B builds more heat and leg strength. It follows the same pattern as A but adds Chair Pose and Warrior 1. One full round takes about 17 breaths plus 5 in the final Downward Dog.
- Mountain Pose. Breathe naturally. Stand tall with your feet together.
- Chair Pose (Utkatasana). Inhale. Bend your knees, sit your hips back and sweep your arms overhead.
- Standing Forward Fold. Exhale. Straighten the legs and fold forward.
- Halfway Lift. Inhale. Lengthen your spine halfway up.
- Chaturanga. Exhale. Step or jump back and lower halfway, or lower the knees.
- Upward Dog or Cobra. Inhale. Lift and open the chest.
- Downward Dog. Exhale. Lift the hips up and back.
- Warrior 1, right side. Inhale. Step the right foot forward, spin the left heel down and rise with arms overhead.
- Chaturanga. Exhale. Hands down, step back and lower.
- Upward Dog or Cobra. Inhale. Open the chest.
- Downward Dog. Exhale. Reset the hips.
- Warrior 1, left side. Inhale. Step the left foot forward and rise.
- Chaturanga. Exhale. Hands down, step back and lower.
- Upward Dog or Cobra. Inhale. Open the chest.
- Downward Dog. Exhale, then hold for 5 breaths. Settle and breathe.
- Halfway Lift. Inhale. Step or jump forward and lift halfway.
- Standing Forward Fold. Exhale. Fold over your legs.
- Chair Pose. Inhale. Bend the knees and sweep the arms up.
- Mountain Pose. Exhale. Straighten the legs and lower the arms.
How Do the Sun Salutation Versions Compare?
| Feature | Classic 12-step | Sun Salutation A | Sun Salutation B |
|---|---|---|---|
| Tradition | Hatha (many lineages) | Ashtanga and Vinyasa | Ashtanga and Vinyasa |
| Key poses | Lunge, Eight-Limbed Pose, Cobra | Chaturanga, Upward Dog | Chair, Warrior 1, Chaturanga |
| Intensity | Gentle to moderate | Moderate | Moderate to strong |
| Time per round | About 1 to 2 minutes (both sides) | About 1 minute | About 2 minutes |
| Best for | Beginners, morning practice | Building heat and rhythm | Strength and stamina |
What Are the Benefits of Sun Salutations?
- Full-body warm-up. They move the spine through flexion and extension and work the arms, core and legs.
- Breath and movement coordination. Matching each movement to a breath builds rhythm and focus.
- Strength and flexibility. Repeated rounds build upper body and core strength while stretching the hamstrings, calves and shoulders.
- Gets your heart rate up. A steady pace makes Sun Salutations a light cardio workout.
- Energy and mood. Many people find a few rounds a natural way to wake up. Research reviews suggest yoga practice may support stress management and wellbeing; see the NCCIH overview Yoga: What You Need To Know and our guide to yoga benefits.
What Are the Most Common Sun Salutation Mistakes?
| Mistake | Fix |
|---|---|
| Rushing ahead of the breath | Let the breath lead; slow down until one movement matches one breath |
| Collapsing in Chaturanga | Lower the knees and keep the elbows hugging the ribs |
| Shoulders scrunched in Upward Dog | Press the floor away and roll the shoulders back, or use Cobra |
| Locked knees in forward folds | Keep a soft bend in the knees |
| Short stance in lunges and Warrior 1 | Step the back foot far enough that the front knee stays over the ankle |
| Holding the breath | Breathe slowly through the nose, adding extra breaths whenever needed |
How Can You Modify Sun Salutations?
- Knees down: lower the knees in Plank and Chaturanga.
- Cobra instead of Upward Dog: gentler on the lower back and wrists.
- Step, don’t jump: stepping back and forward is safer for beginners.
- Hands on blocks: raise the floor in forward folds and lunges.
- Extra breaths: pause in any pose, especially Downward Dog or Child’s Pose.
- Chair version: seated Sun Salutations use arm sweeps, forward folds and gentle backbends. See chair yoga for seniors.
How Many Sun Salutations Should You Do?
Beginners can start with 3 to 5 rounds, focusing on breath and alignment. A common practice is 3 to 5 rounds of A followed by 3 rounds of B. Some practitioners work toward 12 rounds, and on special occasions such as the International Day of Yoga, groups around the world practice 108 rounds together.
Quality matters more than quantity. Three mindful rounds are better than twenty rushed ones. For a full morning flow, combine them with our morning yoga routine, and finish with a few minutes of Savasana.
Who Should Be Careful With Sun Salutations?
Modify or check with a healthcare provider if you have wrist, shoulder or lower back injuries, high or low blood pressure, heart conditions, recent surgery or vertigo. During pregnancy, many teachers recommend a modified version that avoids lying on the belly and deep twists. See prenatal yoga for options.
Be careful: If you feel dizzy when rising from forward folds, come up slowly with bent knees and keep your head below your heart for an extra breath.
What you need for Sun Salutations
- Non slip yoga mat: a grippy, cushioned base for every pose
- Non slip yoga towel: keeps you from sliding when you sweat
- Cork yoga blocks: bring the floor closer in standing and seated poses
Affiliate links. We may earn a commission.
Featured brand: Playground
What we wear to practice. Playground is a Los Angeles designed women’s activewear brand known for printed leggings, pocket leggings, flares and bike shorts made to go from the mat to the rest of your day. It is what our founder wears to class. Shop Playground leggings, bike shorts or best sellers. Sign up on their site for 15% off your first order.
Partner link. We may earn a commission.
Key Takeaways
- Sun Salutation is a breath-linked sequence that warms the whole body.
- Inhale to lift and open; exhale to fold and lower.
- The classic sequence has 12 steps, repeated on each side.
- Sun Salutation A is shorter; B adds Chair Pose and Warrior 1.
- Start with 3 to 5 slow rounds and modify freely.
Frequently Asked Questions
How many Sun Salutations should a beginner do?
Start with 3 to 5 slow rounds of the classic 12-step sequence or Sun Salutation A. Many practitioners build up to 6 to 12 rounds over a few weeks. Focus on matching each movement to one breath before adding more rounds.
What is the difference between Sun Salutation A and B?
Sun Salutation A moves through Mountain, Forward Fold, Plank or Chaturanga, Upward Dog and Downward Dog. Sun Salutation B adds Chair Pose at the start and end, plus Warrior 1 on each side, making it longer, stronger and more heating.
Is it better to do Sun Salutations in the morning?
Sun Salutations are traditionally practiced at sunrise, facing east, and they make an energizing morning routine. You can practice them any time of day, though. In the evening, move more slowly and follow them with calming poses.
Can Sun Salutations help with weight loss?
Repeated rounds of Sun Salutations at a steady pace raise your heart rate and work many large muscles, so they can contribute to an active lifestyle. Weight change depends on overall activity, diet, sleep and other factors, so treat them as one helpful part of a healthy routine.
Do I have to do Chaturanga in Sun Salutations?
No. Lowering your knees to the floor first, or using Knees, Chest and Chin (Ashtanga Namaskara), is a safe and traditional option. Build strength in Plank before practicing a full Chaturanga, and keep the elbows hugging close to your ribs.
How long does one round of Sun Salutation take?
At one breath per movement, a round of Sun Salutation A takes about 1 minute and Sun Salutation B about 2 minutes, depending on how long you hold Downward Dog. Ten rounds make a complete practice of 10 to 20 minutes.
Should I breathe through my nose during Sun Salutations?
Yes, most traditions teach nasal breathing during Sun Salutations. Slow, steady breathing through the nose helps you pace the sequence. If you feel out of breath, slow down or take extra breaths in any pose.
This article is for educational purposes and is not medical advice. Check with a qualified healthcare provider before starting a new exercise program, especially if you are pregnant, injured or managing a health condition.
