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All yoga

Flows & sequences

Sun salutation

A flowing sequence of 12 poses that warms the whole body, links breath and movement, and builds strength and flexibility.

Sanskrit name
Surya Namaskar
Level
Intermediate
Hold / duration
5-12 rounds
Best for
A full-body warm-up and morning energy

How to do it - step by step

  1. 1

    Start in mountain pose with palms together at the chest and breathe in.

  2. 2

    Inhale, raise the arms overhead and arch back slightly; exhale and fold forward.

  3. 3

    Step the right leg back into a lunge, then take the other leg back into a plank.

  4. 4

    Lower the body down; lift into cobra (bhujangasana) with an inhale.

  5. 5

    Exhale into downward-facing dog, pressing the hips up and back.

  6. 6

    Step the foot forward, rise up with an inhale, and finish in mountain pose.

Benefits

  • Warms and stretches the whole body.
  • Improves strength, flexibility, and circulation.
  • Builds stamina and supports weight management.
  • Combines movement and breath for a calm focus.

Precautions - who should be careful

  • Avoid with high blood pressure, heart conditions, hernia, or back injuries without a doctor’s advice.
  • Skip during pregnancy or menstruation if it feels uncomfortable.
  • Learn it with a teacher and go slowly at first.

Easier and deeper versions

  • Easier: do half rounds and keep knees on the floor in the plank.
  • Deeper: add more rounds and hold each pose longer.

This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.

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