What is Sun Salutation?
The Sun Salutation, or Surya Namaskar in Sanskrit, is a sequence of poses of yoga that are performed in a continuous flow. Its objective is to activate the body, awaken the energy and prepare the mind for practice.
Each movement is coordinated with the breath, which makes this series both physical and meditative. It’s like a small meditation in motion.
This sequence has been practiced for centuries in the yoga tradition. It is considered a way of honoring the sun, source of light, heat and life. But beyond the symbolic, it is a very powerful tool for our daily well-being.
You can practice it as a warm-up, a complete routine or as part of a deeper practice. The beautiful thing is that it adapts to you and how you feel each day.
Benefits of Sun Salutation
Sun Salutation is much more than a series of stretches. It’s a practice that transforms the body and mind, even if you only do it for a few minutes a day.
At a physical level, it improves flexibility, strengthens muscles and stimulates blood circulation. Each posture activates different parts of the body, from the feet to the head.
Mentally, it helps to reduce stress and improve concentration. By coordinating breathing and movement, you train your mind to be present and focused.
It’s also a wonderful way to start the day with energy. It connects you with your inner rhythm, wakes you up and gives you that little push to face the day with a smile.
And last but not least: cultivate a kind discipline, which is based on listening to yourself and moving with awareness.
When and how to practice it?
The most traditional time to do the Sun Salutation is in the morning, right after you wake up. This activates the body and focuses the mind before starting the day.
But there is no single rule. You can also practice it at sunset, as a way to release accumulated tensions and return to balance.
If you are starting, you can do between 3 and 5 rounds. Over time, you can reach 12 or more, always listening to your body. The most important thing is regularity, not the amount.
Practice it in a quiet space, with a mat and comfortable clothes. And remember: breathe deeply. Each posture is synchronized with the inhalation or exhalation. That is the magic of the flow.
Although it seems simple, the more you do it, the deeper it becomes. It is a ritual with yourself.
Step-by-step postures
The traditional Sun Salutation includes 12 movements, which form a complete cycle. Each posture flows into the next, coordinated with the breath.
- Pranamasana (Prayer pose)
Palms together in front of the chest. Connection and focus.
🫁 Inhale or exhale. - Urdhva Hastasana (Upward Salute)
Raise your arms, gently arch. Chest opening.
🫁 Inhale. - Uttanasana (Standing Forward Bend)
Lower your torso towards your legs. Surrender and stretch.
🌬️ Exhale. - Ashwa Sanchalanasana (Low lunge)
Right leg back, look forward. Balance and opening.
🫁 Inhale. - Phalakasana (Plank)
Bring the other leg back. Core strength.
🌬️ Hold or breathe according to the version. - Ashtanga Namaskara (Eight points to the ground)
Knees, chest and chin touch the ground. Humility and strength.
🌬️ Exhale. - Bhujangasana (Cobra)
Elevate the chest. Heart opening.
🫁 Inhale. - Adho Mukha Svanasana (Downward-facing Dog)
Form an inverted “V”. Complete stretching.
🌬️ Exhale. - Equestrian Pose (Low Lunge)
Right leg forward. We repeat the pattern.
🫁 Inhale. - Uttanasana (Forward bend)
Join your feet, lower your torso. Return to center.
🌬️ Exhale. - Urdhva Hastasana (Arms Upward)
Rise with arms extended. Elevation.
🫁 Inhale. - Pranamasana (Prayer pose)
Palms together. Close with intention.
🌬️ Exhale.
Tips and precautions
Although the Sun Salutation may seem simple, it is essential to do it with attention and respect for the body. The first thing is to remember that each person is different. There is no “perfect” way to practice, but a way that adapts to you and your moment.
It is important to listen to your body in each movement. If something hurts or feels forced, stop. You can modify any posture: bend your knees in the flexions, support your knees in the plank, or soften the arch in the cobra. The goal is not to reach an exact form, but to move with presence and care.
If you practice in the morning and notice your body is stiff, take a few minutes to warm up with gentle movements. This helps to avoid tension or injuries, especially in the back and joints.
During back-bending postures, such as cobra or arm lifts, try not to collapse your lower back. Activate your abdomen and bring the stretch towards the upper chest. This protects your back and allows you to work with more awareness.
If you have any injuries, discomfort in your wrists, knees or neck, it is best to consult a professional before incorporating the Sun Salutation into your routine. There are many ways to adapt the sequence without stopping enjoying it.
And last, but not least: breathe deeply and gently. Breathing is what turns this series of postures into a meditative practice. Don’t neglect it. Over time, you will notice that the most valuable thing about Sun Salutation is not what you do, but how you do it.
A meditation with the sun
Practicing Sun Salutation is not just moving the body: it is a way to connect with yourself, to greet a new day with intention, to create a space of calm and clarity amidst the noise.
The sun, in many traditions, represents vital energy, the inner light that guides us even on cloudy days. Every time you bring your hands to your chest, you breathe deeply, you bend towards the earth and rise again, you are doing more than a sequence: you are honoring that light within you.
You don’t need to do it perfectly. You don’t need to do it long. You just need to be there, present, breathing, letting movement and stillness meet. Even if it’s just one turn, even if it’s gentle, you are cultivating something valuable: the habit of taking care of yourself.
So the next time you see the sun come out (or even if it’s hidden), take a moment to breathe, move, and remind yourself of this: you are also light.
Namaste 🙏
