The Half Sun Salutation (Ardha Surya Namaskar) is an abbreviated yoga flow consisting of standing poses only — no plank, chaturanga, or downward dog. It links Mountain Pose, Upward Salute, Standing Forward Fold, and Halfway Lift in a flowing sequence with breath. It is excellent for warming up the spine and hamstrings without floor work.
Muscle Group
Back, Hamstrings, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Warms up the spine and hamstrings without floor work
- Excellent for limited mobility or early-morning practice
- Links breath to movement
- Quick — each round takes 15 to 20 seconds
- No equipment needed
- Energizing and centering
How to perform
- Stand in Mountain Pose at the top of your mat. Inhale.
- Inhale and sweep your arms overhead into Upward Salute.
- Exhale and fold forward from the hips into Standing Forward Fold.
- Inhale and lift your torso halfway, flattening your back. Hands on shins or fingertips on the floor.
- Exhale and fold forward again into Standing Forward Fold.
- Inhale and rise up with a flat back, sweeping arms overhead into Upward Salute.
- Exhale and bring hands together at the heart in Mountain Pose. That is one round.
- Repeat 5 to 10 rounds, moving with the breath.
FRONT VIEW
BACK VIEW
Abs
Primary
Shoulder
Primary
Lower Back
Primary
Hamstrings
Primary