Surya Namaskar
Sun Salutation
Surya Namaskar, or Sun Salutation, is a flowing sequence of 12 linked poses synchronized with breath, moving the whole body through forward folds, lunges and backbends to build strength, flexibility and cardiovascular engagement in one routine.
How to do Sun Salutation
- 1Start standing in Tadasana with palms together at your chest.
- 2Inhale, sweep your arms overhead into a gentle backbend.
- 3Exhale, fold forward, then step or jump back into a lunge and plank.
- 4Lower to the floor, move through Cobra Pose, then step forward and rise back to standing, repeating the full sequence on each side.
Benefits
- Combines strength, flexibility and light cardio in a single sequence
- Commonly used as a warm-up or standalone routine for weight management
- Builds full-body coordination and breath control
Precautions
- Learn the sequence from a certified instructor before practicing fast-paced rounds
- Modify or skip jumping transitions if you have joint issues, knee pain, or are pregnant
Helps with
Frequently asked questions
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