Sun Salutation for Beginners: A Step-by-Step Guide

If you are wondering where to begin with your yoga practice, the best place to start is with Sun Salutations. Also known as Surya Namaskar, sun salutations are a sequence of yoga poses done to stretch, strengthen, and energize the body. 

The sequence is primarily focused on warming up and improving flexibility in the spine but is also a full-body workout on its own. This is a beginner-friendly sequence and the foundation for all future yoga poses. Having a daily morning routine using this guide is a great way to energize your mind for the day ahead. 

Here, you will find a step-by-step guide with modifications to help you adapt this practice to your body. Remember to find a range of motion that is suitable for you.

What are Sun Salutations?

Sun Salutation, or Surya Namaskar in Sanskrit, is a sequence of yoga poses traditionally completed in the morning to welcome the rising sun. It’s a foundational practice in many styles of yoga and can be used as a warm-up for other activities (like surfing) or as a complete 10-minute practice in itself.

The origins of Sun Salutation are unknown, but it became popular in the 20th century to improve energy, strength, and mindful awakening. 

The basic sequence of Sun Salutation consists of 12 poses, which are performed in a fluid and continuous manner, synchronized with the breath. The sequence typically starts and ends in mountain pose (a standing pose), with each pose flowing into the next effortlessly.

The benefits of sun salutation are closely aligned with the breathwork done during the sequence. The amount of breaths you take in each pose determines the speed of the sequence. 

It’s important to breathe deeply and completely as you inhale and exhale. Typically, each movement is connected to an inhale or an exhale. You can take three complete breaths in each pose to slow down the sequence. 

Benefits of Sun Salutation for Beginners

Sun salutations offer a wide range of physical and mental benefits, including:

• Increased flexibility
• Improved circulation
• Reduced stress and anxiety
• Improved digestion
• Strengthened muscles
• Increased lung capacity
• Improved balance and coordination
• Better sleep
• Improved focus and present-moment awareness

Step-by-Step Guide to Sun Salutation for Beginners

Step 1: Mountain Pose (Tadasana)

1. Stand tall with your feet hip-width apart.
2. Distribute your weight evenly on both feet.
3. Lengthen your spine and engage your core.
4. Relax your shoulders and arms by your sides.
5. Take a few deep breaths.

Make it your own: Make a soft bend with the knees to avoid hyperextending. Close your eyes to turn your focus inwards.

Step 2: Upward Salute (Urdhva Hastasana)

1. Inhale and raise your arms overhead.
2. Bring your palms together in a prayer position.
3. Gently arch your back and look up.
4. Keep your shoulders relaxed and away from your ears.

Make it your own: If your shoulders are tight, separate the palms to form the uppercase letter “Y.” If looking up strains the neck, continue to gaze forward.

Step 3: Forward Fold (Uttanasana)

1. Exhale and fold forward from your hips.
2. Keep your spine long and your chest open.
3. Let your head hang heavy.
4. Relax your neck and shoulders.

Make it your own: Place a generous bend in the knees to reduce tension on the lower back, or use your hands on your hips to support you. Only fold as is comfortable for your lower back, placing your hands on thighs, shins, or blocks. 

Step 4: Half Forward Fold (Ardha Uttanasana)

1. Inhale and lift your torso halfway up.
2. Lengthen your spine and engage your core.
3. Keep your hands on your shins or thighs.
4. Look forward.

Step 5: Plank Pose (Phalakasana)

1. Exhale and step back into a high plank position.
2. Your wrists should be directly under your shoulders.
3. Engage your core and legs.
4. Keep your body in a straight line from head to heels.

Make it your own: This pose can also be done with the knees touching to build strength and slowly reduce tension on the wrists. Similarly, you can come into a tabletop pose, reducing the core strength required.

Step 6: Low Plank (Chaturanga Dandasana)

1. Lower down from high plank to low plank.
2. Keep your elbows close to your sides.
3. Keep your body in a straight line from head to heels.
4. Exhale as you lower down.

Make it your own: This can be done with the knees touching to support you. If you were in a tabletop position, gently lower yourself down to the floor however it feels comfortable for you.

Step 7: Upward-Facing Dog (Urdhva Mukha Svanasana)

1. Inhale and roll over your toes.
2. Lift your chest and straighten your arms.
3. Keep your thighs and knees off the ground.
4. Lower your shoulders away from the ears. 
5. Look forward or slightly up.

Make it your own: If your lower back is tight, then keep your hips on the floor and practice low cobra, keeping your hands down on the ground under your shoulders to support you and lifting only as much as it feels good for the lower back.

Step 8: Downward-Facing Dog (Adho Mukha Svanasana)

1. Exhale and lift your hips up and back.
2. Straighten your arms and legs.
3. Press your palms and heels into the ground.
4. Relax your neck and shoulders.

Make it your own: An alternative here is a child’s pose. Keep your knees on the ground, spread them wide, and sit your hips towards your ankles. Stretch the shoulders by extending the arms out in front of you on the floor. Spread the fingers.

Step 9: Half Forward Fold (Ardha Uttanasana)

1. Inhale and step forward between your hands.
2. Lift your torso halfway up.
3. Lengthen your spine and engage your core.
4. Look forward.

Step 10: Forward Fold (Uttanasana)

1. Exhale and fold forward from your hips.
2. Keep your spine long and your chest open.
3. Let your head hang heavy.
4. Relax your neck and shoulders.

Step 12: Upward Salute (Urdhva Hastasana) 

1. Inhale and raise your arms overhead.
2. Bring your palms together in a prayer position.
3. Gently arch your back and look up.
4. Keep your shoulders relaxed and away from your ears.

Step 13: Mountain Pose (Tadasana) 

1. Stand tall with your feet hip-width apart.
2. Distribute your weight evenly on both feet.
3. Lengthen your spine and engage your core.
4. Relax your shoulders and arms by your sides.
5. Take a few deep breaths.

Repeat on the Other Side

Once you have completed the sun salutation sequence on one side, it’s time to repeat the same sequence on the other side of your body. Start by stepping your left foot back into a lunge, and continue through the same movements, leading with your left leg this time.

Make it your own

Sun Salutations can be done at any pace but are typically performed in synch with the breath, meaning one movement per inhale and one movement per exhale. At a slow pace, this routine increases flexibility by holding the poses for longer and targeting deeper muscles. At a lively pace, these poses aid in strength and muscular toning. Finally, done quickly, Surya Namaskar will improve your cardiovascular health by increasing your heart rate and helping in weight loss. 

Choose an intention for your practice, or set an image in the mind to focus your awareness, whether the breath of some other object as in an act of worship. Traditionally, this practice is seen as worshipping of the sun– the Sanskrit word literally means “salute to the sun,” so facing the sun (or a sunny window) is a great way to give thanks and focus your awareness on the energy provided each day by the sun. 

Practice Regularly

Sun salutations can be a great addition to your daily exercise routine as a warm-up or as a mindful cooldown. Practicing it regularly can also increase your overall strength, balance, and flexibility. 

Practicing this mindful sequence daily will improve your mood by reducing stress and encouraging deep breathing and connection. 

Even a few rounds of sun salutations can be beneficial. Remember, it’s always important to listen to your body and modify or skip poses if they don’t feel right. Find a range of motion that works for your body!