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Sun salutation (Surya Namaskar) in 12 poses

Surya Namaskar, the sun salutation, is a classic yoga sequence: 12 poses linked to the breath that stretch and mobilise the whole body. It is traditionally practised in the morning.

Duration10 min 30LevelBeginnerEquipmentA mat
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Benefits

  • Stretches and loosens the spine, hips and legs
  • Gently wakes up the body and warms up the muscles
  • Combines movement and breath for a calming effect

Who is it for?

For everyone, beginners included, adjusting the range of each pose.

Steps

  1. Prayer pose (Pranamasana)
  2. Raised arms (Hasta Uttanasana)
  3. Forward fold (Uttanasana)
  4. Low lunge, leg back (Ashwa Sanchalanasana)
  5. Plank (Phalakasana)
  6. Knees, chest, chin (Ashtanga Namaskara)
  7. Cobra (Bhujangasana)
  8. Downward dog (Adho Mukha Svanasana)
  9. Low lunge, foot forward (Ashwa Sanchalanasana)
  10. Forward fold (Uttanasana)
  11. Raised arms (Hasta Uttanasana)
  12. Prayer pose (Pranamasana)
  13. 4 rounds, switching legs each round, then 3 min of relaxation (Savasana)

Tips

  • Bend your knees in the forward folds if your back pulls
  • Breathe in as you open, breathe out as you fold
  • Flow matters more than pace

Precautions

  • Avoid poses that cause pain, especially in the back or wrists

References

  1. Cramer H. et al. (2013). A systematic review and meta-analysis of yoga for low back pain. The Clinical Journal of Pain, 29(5), 450-460. doi.org/10.1097/AJP.0b013e31825e1492

In the same family

Evening yoga: 8 gentle poses and a relaxation8 minStretching: 6 areas, 30 seconds each3 min
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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.