Surya Namaskara

A Flowing Salute to the Sun

Sun Salutation (Surya Namaskara) is a powerful sequence of postures that warms the body, stretches the spine, and invigorates the entire system. It increases cardiac health and circulation, massages major organs, supports digestion, exercises the lungs, and oxygenates the blood.

Start practicing with 3 repetitions and gradually increase to 5-6. Breathe and transition smoothly between postures in an even rhythm. This practice can improve your ability to carry out and enjoy all yoga postures as it stretches and strengthens the spine.

Notes: 

  • We suggest that you keep your eyes open for balance throughout this sequence, though there are variations from other traditions done with the eyes closed or focused on other points.
  • This kriya is a sequence of postures that flow one into the other, with no breaks between them. Go at your own pace and with your own breath.

Illustration of Jerry standing doing Tadasana with prayer pose and eyes open

1. Mountain Pose

Posture & Mudra: Stand tall with the sides of your big toes touching in Mountain Pose (Tadasana). Bring your hands into Prayer Pose (Pranam Mudra).

Eyes/Drishti: Soften your gaze or close your eyes briefly.

Movement & Breath:

  • Ground through your feet evenly, engage your core, and take several deep breaths.
  • Inhale as you move into posture 2.

2. Raised Arms Pose

Posture & Mudra: Sweep your arms up overhead with the palms facing one another into Raised Arms Pose (Urdhva Hastasana). Lengthen your spine, lift the chest, and relax your shoulders without compressing your neck vertebrae. 

Eyes/Drishti: Lift your gaze towards your hands.

Movement & Breath: Exhale as you move into posture 3.

Illustration of Jerry in Tadasana with arms overhead and eyes open.
Illustration of Jerry standing doing forward fold pose

3. Forward Bend

Posture & Mudra: Fold forward from your hips into a Forward Bend (Uttanasana), keeping your back long. Reach for the floor with your hands beside the feet, and bring the nose towards your knees.

Movement & Breath: Inhale as you move into posture 4.

4. Half Forward Bend

Posture & Mudra: Lift your head and torso halfway up into Half Forward Bend (Ardha Uttanasana), keeping your hands or fingertips on the ground or bringing them onto your shins. Lengthen your spine to bring your back parallel to the floor.

Eyes/Drishti: Lift your gaze upward.

Movement & Breath: Exhale as you move into posture 5.

Illustration of Jerry standing and bending forward touching feet with eyes open.
Illustration of Jerry doing Push-Up pose with eyes open.

5. Push-Up Pose

Posture & Mudra: Lower yourself into Push-Up Pose (Chaturanga Dandasana), a plank position with elbows tucked into the sides and body forming a straight line from head to toes. Balance equally on your hands and feet.

Eyes/Drishti: Gaze at the floor.

Movement & Breath: Inhale as you move into posture 6.

6. Upward-Facing Dog Pose

Posture & Mudra: Draw your chest forward and straighten your arms. Roll your shoulders back and lift your Heart Center into Upward-Facing Dog Pose (Urdhva Mukha Svanasana). Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles.

Eyes/Drishti: Lift your gaze upward.

Movement & Breath: Exhale as you move into posture 7.

Illustration of Jerry laying down, doing the Urdhva Mukha Svanasana (Upward-Facing Dog) pose.
Illustration of Jerry doing triangle pose or downward facing dog pose

7. Triangle Pose/Downward-Facing Dog 

Posture & Mudra: Push your hips back and up, forming an inverted V with your body, Triangle Pose or Downward-Facing Dog (Adho Mukha Svanasana). Lengthen your spine and press your heels and hands onto the floor, keeping your arms and legs straight.

Movement & Breath: Inhale as you move into posture 8.

8. Half Forward Bend

Posture & Mudra: Jump or step forward to a Half Forward Bend (Ardha Uttanasana) as in posture 4. Lengthen your spine to bring your back parallel to the floor.

Eyes/Drishti: Lift your gaze upward.

Movement & Breath: Exhale as you move into posture 9.

Illustration of Jerry standing and bending forward touching feet with eyes open.
Illustration of Jerry standing doing forward fold pose

9. Forward Bend

Posture & Mudra: Fold forward again, reaching for the ground in Forward Bend (Uttanasana) as posture 3. Reach for the floor with your hands beside the feet, and bring the nose towards your knees.

Movement & Breath: Inhale as you move into posture 10.

10. Raised Arms Pose

Posture & Mudra: Sweep your arms up overhead with the palms facing one another into Raised Arms Pose (Urdhva Hastasana) as in posture 2. Lengthen your spine, lift the chest, and relax your shoulders without compressing your neck vertebrae.

Eyes/Drishti: Lift your gaze towards your hands.

Movement: Exhale as you move into posture 11.

Illustration of Jerry in Tadasana with arms overhead and eyes open.
Illustration of Jerry standing doing Tadasana with prayer pose and eyes open

11. Mountain Pose

Posture & Mudra: Return to the starting position, standing tall with the sides of your big toes touching in Mountain Pose (Tadasana). Bring your hands into Prayer Pose (Pranam Mudra).

Eyes/Drishti: Soften your gaze or close your eyes briefly.

Movement & Breath: Repeat the entire exercise sequence as many times as desired.

Ground through your feet evenly, engage your core, and take several deep breaths.

Access Level
Public
Lineage
Kundalini
Does this practice have mantras?
No
What is the time range for this practice?
11 Minutes or Less
Teacher
Yogi Bhajan