Surya Namaskara

Sun Salutation

Sun Salutation is a sequence, not a single pose. This is a gentle step-back version; other traditions use different sequences.

Type: Standing
Focus: Strength
Intermediate ยท 4/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. From Mountain, raise the arms, soften the knees and fold forward with hands supported.
  2. Step back to hands and knees, move into a small Cobra if comfortable, then return to tabletop and lift into a bent-knee Downward Dog if familiar.
  3. Step forward with hand support, rise slowly and return to Mountain; breathe naturally and omit any uncomfortable stage.

Before you begin

Adapt for wrist, shoulder, back or balance limitations; pregnancy and medical restrictions need individual modifications.

What you should feel

Warmth and manageable muscular work without breathlessness.

Benefits

Practises coordination between standing and floor movements.

Common mistakes

Rushing transitions or assuming every round requires jumping or a deep backbend.

Modifications

Use a chair for standing folds and omit floor transitions.

Prep Poses

Mountain Pose; Cat and Cow

Follow-Up Poses

Mountain Pose; rest

Related Content

Use a chair for standing folds and omit floor transitions.