The Sun Salutation (Surya Namaskar) is a sequence of linked yoga poses performed as a continuous flow synchronized with the breath. It warms up the entire body, builds flexibility and strength, and is the foundational warm-up of most yoga practices. A single round typically takes 60 to 90 seconds.
Muscle Group
Back, Chest, Core, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Warms up the entire body in one flowing sequence
- Builds flexibility in the spine, hamstrings, and shoulders
- Strengthens the arms, chest, and core through chaturanga
- Links breath to movement for mindful practice
- Improves cardiovascular conditioning at faster tempos
- Foundational warm-up for all yoga practices
How to perform
- Mountain Pose: Stand tall with feet together, arms at sides. Inhale.
- Upward Salute: Inhale and sweep arms overhead, gently arching back.
- Standing Forward Fold: Exhale and fold forward from the hips, reaching for the floor.
- Halfway Lift: Inhale and lift your torso halfway, flattening your back with hands on shins.
- Plank or Chaturanga: Exhale and step or jump back to plank, then lower halfway (chaturanga).
- Upward-Facing Dog: Inhale and press up, lifting chest with arms straight, hips off the floor.
- Downward-Facing Dog: Exhale and lift hips up and back into an inverted V. Hold for five breaths.
- Step or jump forward to Standing Forward Fold. Inhale halfway lift, exhale fold. Inhale rise to Upward Salute. Exhale return to Mountain Pose. That is one round.
FRONT VIEW
BACK VIEW
Abs
Primary
Chest
Primary
Lower Back
Primary
Hamstrings
Primary