Surya Namaskar (Salute to the Sun): A Detailed Guide for Every Yogi

Surya Namaskar, also known as Salute to the Sun or Sun Salutation, is a flowing sequence of yoga postures (asanas) designed to energize, stretch, and center the body and mind. In Sanskrit, “Surya” means “Sun,” and “Namaskar” means “to bow” or “to salute.” At its heart, this pose sequence embodies a sense of invigoration and balance — like embracing the first morning light.

If you’ve ever felt stiff after sitting too long or struggled to wake up your body in the morning, Surya Namaskar can become your go-to ritual for revitalizing your entire system – no experience required!

Step-by-Step Guide to Surya Namaskar (Standing)

1. Begin in Mountain Pose (Tadasana)
   Stand tall with feet together and palms at the heart center (Anjali Mudra).
   Breathe: Exhale fully.
2. Raise Arms (Urdhva Hastasana)
   Inhale and sweep your arms overhead. Gaze up toward your thumbs.
   Breathe: Inhale.
3. Standing Forward Fold (Uttanasana)
   Exhale, hinge from your hips, and fold forward. Let hands rest on the mat or shins.
   Breathe: Exhale.
4. Half Lift (Ardha Uttanasana)
   Inhale, lift your torso halfway, fingertips to shins, chest forward.
   Breathe: Inhale.
5. Standing Forward Fold (Uttanasana)
   Exhale and fold deeply again.
   Breathe: Exhale.
6. Raise Arms Overhead
   Inhale as you rise, sweeping arms overhead.
   Breathe: Inhale.
7. Return to Mountain (Tadasana)
   Exhale, bring palms together at your heart.
   Breathe: Exhale.

• Breathing: Follow breath cues at each step above. Slow, steady breathing is key.
• Duration: Start with 3-5 rounds. Increase to 6-12 rounds for a stronger practice.

• Modifications for Beginners: Bend knees in the Forward Fold, use yoga blocks for support, or limit range of motion.
• Intensifications for Advanced Yogis: Move into deeper folds, add low lunge or plank between steps, or hold each position for 1-2 breaths longer.

Alignment & Safety Tips for Surya Namaskar

• Key Alignment:
  • Keep feet hip-width for more stability.
  • Engage the thigh muscles during folds and lifts.
  • Lengthen the spine in every position, especially in Half Lift.
• Common Mistakes:
  • Rounding the back — instead, bend knees to keep the spine long.
  • Holding breath — maintain a smooth inhale and exhale throughout.
  • Collapsing chest on folds — send chest slightly forward before folding down.
• Safety Precautions:
  • Avoid deep forward folds if you have back injuries or disc issues.
  • Pregnant practitioners should skip or modify the forward fold and avoid compressing the belly.
  • If you feel dizzy or strained, pause and rest.

Benefits of Surya Namaskar (Sun Salutation)

• Physical Benefits:
  • Improves strength and stamina (legs, core, shoulders)
  • Enhances flexibility in hamstrings, hips, and spine
  • Supports better posture and body awareness
  • Boosts circulation and warms up joints
• Mental Benefits:
  • Reduces stress and tension
  • Encourages a calm, focused mind
  • Promotes mindfulness and body connection
• Energy & Chakra Connection:
  • Invokes the energy of the sun (Solar Plexus Chakra activation, Manipura)
  • Revitalizes and balances prana (life force)

Contraindications (Who Should Avoid Surya Namaskar?)

• Recent surgery or serious back injuries
• Uncontrolled high blood pressure
• Glaucoma or eye/retina issues
• Pregnancy (especially after the first trimester; seek medical guidance)
• Safe Alternatives: Practice gentler movements like Cat-Cow or seated stretches instead.

Beginner’s Tips & Surya Namaskar Variations

• Props: Use yoga blocks under your hands in forward folds or a wall for balance during arm lifts.
• Gentle Variation: Keep knees bent in forward folds, and keep movements slow, matching breath.
• Advanced Variation: Add plank pose or lunge after your half-lift. Hold each transition for 2-3 breaths.

How to Include Surya Namaskar in Your Yoga Flow

• Best Use: Practice Surya Namaskar as a warm-up to awaken your body, or as a short main sequence for quick energy in the morning.
• Pairs Well With: Try following with Warrior I (Virabhadrasana I), Downward Dog (Adho Mukha Svanasana), or Child’s Pose (Balasana).

Mind-Body Connection & Spiritual Essence

As you flow through Surya Namaskar, stay present with each breath and movement. Visualize soaking in the energy of the sun, letting go of tension, and greeting the day with gratitude. The sequence honors the sun’s vital force, supports self-confidence, and can ignite your inner willpower (Manipura Chakra).