Sun Salutation (Surya Namaskar): Sequence, Benefits, and Instructions for Beginners

The Sun Salutation, known as Surya Namaskar in Sanskrit, is a flowing sequence of twelve yoga poses that transition into one another in a calm breathing rhythm, mobilizing, stretching, and strengthening the entire body. It is considered the centerpiece of many yoga practices because it combines flexibility, strength, and mindful breathing in just a few minutes—ideal as a warm-up sequence or as a standalone morning routine.

In this guide, you’ll learn what the Sun Salutation is, which twelve poses it consists of, how regular practice affects your body and mind, and how to get started safely as a beginner. If you’re completely new to yoga, our guide for yoga beginners will help you get started.

What is the Sun Salutation?

Surya Namaskar literally translates to “Salutation to the Sun.” Traditionally, the sequence was practiced in the morning while facing the rising sun to awaken the body and mind for the day. Today, the Sun Salutation is an integral part of many yoga styles—from gentle Hatha Yoga to dynamic Vinyasa, where it serves as a flowing transition between poses.

What makes it special: The Sun Salutation links each movement to a breath. As you inhale, you stretch upward and open up; as you exhale, you bend forward and close up. This connection between breath and movement turns the sequence into a kind of moving meditation and is the reason why many people feel both calmer and more alert after a few rounds.

The Process: An Overview of the 12 Positions

A Sun Salutation sequence consists of twelve poses. The following overview shows the classic Hatha version with the corresponding breathing rhythm.

No.	Position (Sanskrit)	German Name	Breathing
1	Pranamasana	Prayer Posture	Exhale
2	Hasta Uttanasana	Arms outstretched, slight backward bend	Inhale
3	Uttanasana	Standing Forward Bend	Exhale
4	Ashwa Sanchalanasana	Deep Lunge (Rider's Position)	Inhale
5	Kumbhakasana	Plank (board)	Hold your breath
6	Ashtanga Namaskara	Eight points (knee-chest-chin)	Exhale
7	Bhujangasana	Cobra	Inhale
8	Adho Mukha Svanasana	Downward-Facing Dog	Exhale
9	Ashwa Sanchalanasana	Deep Lunge (Other Leg)	Inhale
10	Uttanasana	Standing Forward Bend	Exhale
11	Hasta Uttanasana	Arms outstretched, slight backward bend	Inhale
12	Pranamasana	Prayer Posture (Conclusion)	Exhale

Important: In positions 4 and 9, switch which leg is in front. A complete set of this exercise therefore consists of two rounds—once with the right leg in front and once with the left leg in front—so that the body is challenged evenly.

What are the benefits of the Sun Salutation?

The Sun Salutation engages almost the entire body in just a few minutes: the legs, core, back, shoulders, and arms are all involved in each round. The intensity of the workout depends on the pace. When practiced slowly and meditatively, it primarily improves flexibility and relaxation. When practiced briskly and dynamically, it becomes a full-body and cardiovascular workout.

Area	Possible Effects of Regular Practice
Mobility	Stretches the spine, hips, backs of the legs, and shoulders
Strength & Posture	Strengthens the core, arms, and back through planks and cobras
Cardiovascular	Exercising at a brisk pace boosts your heart rate and blood circulation
Breathing & Focus	Conscious coordination of breathing and movement promotes calm and concentration

Research has also examined the Sun Salutation. A study by Bhutkar and colleagues (2011, Asian Journal of Sports Medicine) had participants practice Sun Salutations regularly over a 24-week period and subsequently observed improvements in muscle strength and overall endurance. A review article (2022, PMC) also classifies Surya Namaskar as a holistic exercise that combines physical and mental aspects. It’s important to remember: Yoga is not a substitute for medical treatment—if you have any health concerns or pre-existing conditions, consult a doctor first.

Sun Salutation for Beginners: How to Get Started

The Sun Salutation can be easily adapted to your level. These tips will help you get started:

• Start slowly: Hold each position for one or two breaths before moving on to the next one. This will help you learn the sequence confidently.
• Rest your knees: In the plank position and when transitioning to the cobra pose, you can rest your knees if your arms aren't strong enough yet.
• Forward bend with bent knees: If the backs of your legs are stiff, bend your knees slightly during the forward bend—this helps protect your lower back.
• Breath as the pacer: Let your breath guide your movement, not the other way around. If your breath gets out of control, you’ll slow down.

If you want to find out which style of yoga suits you best, our overview of the different types of yoga will help you get started.

How often and how many laps?

To get started, 3 to 5 full rounds in the morning is a good starting point—it only takes a few minutes and wakes up your body and gets your circulation going. As you get more into the routine, you can increase the number of rounds to 8 to 12 and vary the pace: slow rounds for stretching, brisk rounds to get your circulation going. Those who make the Sun Salutation a part of their daily morning routine will benefit most from the combination of flexibility, strength, and calm breathing.

Buying Guide: The Right Equipment

The great thing about the Sun Salutation is that you hardly need any equipment. The most important thing is a good mat.

• Yoga mat: A non-slip, well-padded mat is essential. It protects your wrists and knees and gives you a secure grip during plank and forward bends.
• Block and Strap: A yoga block brings the floor closer if you can't reach your feet in a forward bend; a strap helps with stretching. Both are useful accessories for beginners.
• Comfortable clothing: Breathable and stretchy, so nothing restricts your movement.

Our customers rate us ★ 4.88/5 on average, and we offer carbon-neutral shipping. This way, you can take your time finding the mat that’s right for your practice.

Common Mistakes in the Sun Salutation

• Decouple your breath from your movements: If you simply go through the poses and forget to breathe, you lose the meditative essence. Accompany each movement with a breath.
• Swayback in Cobra Pose: Pull your shoulders away from your ears and engage your core, rather than just arching your lower back.
• Too much, too fast: Beginners often push themselves too hard when it comes to pace. It’s better to do a few clean laps than a lot of frantic ones.
• Practice just one side: Don't forget to switch legs during the lunge so that both sides get an equal workout.
• Straight Knees During a Forward Bend: Bend your knees slightly if the backs of your legs feel stiff—this protects your back.

Frequently Asked Questions

How many poses are there in the Sun Salutation?

One round consists of twelve positions. Since you switch your front leg in the middle, two rounds—one on the right and one on the left—make up a complete cycle.

Is the Sun Salutation suitable for beginners?

Yes. The Sun Salutation is easy to adapt: rest your knees on the floor, bend your knees during the forward bend, and practice slowly. This makes it easy to do even without any prior experience.

How often should I practice the Sun Salutation?

To get started, 3 to 5 laps every morning are ideal. Over time, you can increase this to 8 to 12 laps and vary your pace and intensity.

Does the Sun Salutation Help You Lose Weight?

When done regularly, the Sun Salutation is a full-body workout that burns calories and boosts circulation. However, weight loss depends on your overall lifestyle, including your diet—it’s not enough on its own.

When is the best time to do the Sun Salutation?

Traditionally, it is practiced in the morning to awaken the body and mind. However, you can practice it at any time of day—preferably a while after your last meal.

Conclusion

The Sun Salutation is one of the most versatile yoga sequences there is: With twelve flowing poses, it combines flexibility, strength, and mindful breathing—and can be adapted to any level. As a short morning routine, it gets your body and circulation going; when practiced slowly, it has a balancing and relaxing effect. All you need to get started is a non-slip mat and a few quiet minutes.

Are you looking for the right yoga mat or accessories for your practice? Talk to our team —we'd be happy to help.