What Is a Sun Salutation? Understanding Yoga's Most Practiced Sequence

A sun salutation, or Surya Namaskar in Sanskrit, is a flowing sequence of yoga poses that honors the sun as the source of warmth, vitality, and life. This foundational practice links breath with movement to gently warm your body, clear your mind, and prepare you for a deeper yoga practice. Traditionally practiced at sunrise, sun salutations are now embraced worldwide as a moving meditation and a simple morning ritual that helps you begin the day with focus and intention.

For many beginners, this sequence is the first step toward understanding yoga as a mindful and accessible practice that supports both physical and mental well-being.

In this guide, you’ll learn what sun salutations are, why they’re meaningful, and how they became one of the most universal elements of yoga. You’ll also get a simple, beginner-friendly overview of the flow, so you can understand how the sequence works.

Sun Salutation: The Complete Definition

A sun salutation is a flowing sequence of 12 yoga poses, each linked with an inhale or exhale to create a smooth, steady rhythm. The practice gently warms the body, stretches major muscle groups, builds steady strength, and invites a moment of mindful focus—all while honoring the sun as a symbol of energy and life. The practice serves as both a standalone workout and a warm-up for longer yoga sessions.

In Sanskrit, this sequence is called Surya Namaskar—with Surya meaning “sun” and Namaskar meaning “greeting” or “salutation.” Simply put, it translates to “saluting the sun.”

Why are Sun Salutations unique?

Sun salutations combine several important elements of yoga into a single, short practice:

• Movement + Breath: Each pose connects to either an inhale or an exhale, creating a natural, rhythmic flow.
• Full-Body Activation: In just a few minutes, the sequence opens your shoulders, lengthens your spine, strengthens your core, and warms up your entire body.
• Mindful Awareness: Because you move with your breath, the practice brings you into the present moment without effort.
• Adaptability: Whether you’re a beginner or advanced practitioner, the pace and intensity can be easily adjusted.
• Versatility: Each round takes only 3–5 minutes, making sun salutations a perfect warm-up. With added repetitions and variations, they can also be turned into a complete, well-rounded workout.

Other Variations

Other versions of Sun Salutations include:

• Sun Salutation A (Surya Namaskar A): The simplest and most common flow.
• Sun Salutation B (Surya Namaskar B): A slightly longer version that adds poses like Chair and Warrior I.
• Classical Sun Salutation: A traditional 12-step version.
• Gentle / Beginner Variations: Modified for accessibility or injury-safe practice.

If you'd like detailed, pose-by-pose steps, you can explore our complete Surya Namaskar guide, which breaks down every movement with clear alignment cues.

Why Is It Called a Sun Salutation? Cultural Origins & Spiritual Meaning

Sun salutations trace their roots to ancient India, where the sun has long been honored as a symbol of light, clarity, and life. In early Vedic culture, people greeted the rising sun each morning to express gratitude for warmth and energy. Over time, this simple ritual evolved into the flowing sequence we now call Surya Namaskar.

In yoga traditions, the sun represents:

• Life and vitality: the energy that sustains all living beings
• Clarity and awareness: the illumination that helps us see clearly
• Consistency: the daily rhythm of rising and setting

When you practice a sun salutation, you’re acknowledging these qualities. It’s not about worship, but about appreciating nature, connecting with your breath, and arriving in the present moment.

The sun as a symbol of guidance

In yogic philosophy, light is often linked with knowledge. Because the sun brings light each day, it was seen as a kind of guide or “guru,” offering clarity and direction. This is why some practitioners view sun salutations as a way of honoring both the outer sun and the inner sense of awareness within ourselves.

However, you don’t need to approach sun salutations in a spiritual or religious way. Many people practice them simply because:

• they feel grounding
• they create a meaningful morning routine
• they bring a sense of calm and focus

The symbolism is available if it resonates with you, but it’s never required to benefit from the practice.

Sun Salutations Benefits

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Sun salutations are loved by beginners and experienced yogis alike because they offer a complete, full-body practice in just a few minutes. Below is a simple, beginner-friendly overview of the benefits:

Physical Benefits

Sun salutations move your entire body through a natural arc of bending, lengthening, strengthening, and opening. With each round, you gently activate major muscle groups while improving circulation.

Here’s what your body gains from the flow:

• Increased flexibility in your spine, hamstrings, shoulders, and hips
• Improved posture from strengthening your core and back muscles
• Better balance and coordination through steady, rhythmic movements
• Enhanced mobility as joints warm up and become more fluid
• Boosted cardiovascular health, especially when practiced at a moderate pace

Because the sequence is low-impact and adaptable, it’s accessible to people of all fitness levels. You don’t need to be flexible or strong to begin, as sun salutations help you develop those qualities naturally.

Mental & Emotional Benefits

One of the most powerful benefits of sun salutations is their calming effect on the mind. As movement and breath link together, your focus naturally shifts inward and in the present moment. 

Practitioners often notice:

• Reduced stress and anxiety
• Improved focus and concentration
• Mental clarity 
• A gentle boost in mood 
• A sense of grounding and steadiness

This is why many people practice sun salutations first thing in the morning—it sets the tone for a calmer, clearer, more intentional day.

Lifestyle Benefits

One of the reasons sun salutations are so universal is that they fit into almost any lifestyle.

• They take just 3–10 minutes, depending on the number of rounds
• You don’t need equipment—just a small space
• You can practice anywhere: home, office, hotel room, outdoors
• They pair well with any other workout as a warm-up or cooldown
• They build consistency, which is often the hardest part of starting a yoga routine

For beginners, even 3 rounds per day can be enough to feel a noticeable difference in energy, mobility, and mental clarity.

Energetic & Spiritual Benefits

If you’re open to the traditional side of yoga, sun salutations are believed to support the flow of prana (life force energy) and gently awaken the body’s natural vitality.

But you don’t need to understand chakras or energy systems to feel the effects. Most people simply notice:

• a lightness or ease in the body
• smoother, more natural breathing
• a calm, grounded sense of presence

These subtle shifts can make the practice feel uplifting, even if you approach it in a completely non-spiritual way.

Want to understand chakras better? Read our detailed guide on The 7 Chakras here!

What Does a Sun Salutation Look Like? The Basic Flow Explained

The 12 basic movements in a sun salutation are:

1. Prayer Pose

2. Upward Salute

3. Forward Fold

4. Halfway Lift

5. Low Lunge

6. Plank Pose

7. Knees-Chest-Chin

8. Cobra/Upward Dog

9. Downward Dog

10. Low Lunge (opposite leg)

11. Forward Fold

12. Return to standing

Here’s a simple overview of how the sequence flows so you can visualize it clearly. If you’d like step-by-step instructions or alignment cues, you can explore our complete Surya Namaskar guide, which walks you through every pose in detail.

The 12 Core Movements

While sun salutations vary slightly across traditions, the classical sequence is commonly described in 12 distinct steps. Together, they create one smooth, continuous flow.

1. Prayer Pose (Pranamasana): You begin standing tall with your hands at your heart. This helps you center your breath and prepare for the sequence.

2. Upward Salute (Urdhva Hastasana): Arms sweep up as the chest opens toward the sky.
This lengthens the spine and expands the breath.

3. Forward Fold (Uttanasana): You hinge at the hips, allowing your head and arms to release down. This movement stretches the back, hamstrings, and entire backside of the body.

4. Halfway Lift / Equestrian Prep: You lengthen your spine as you lift partway up or step one leg back. This creates space in the spine and prepares for the transition.

5. Low Lunge (Ashwa Sanchalanasana): One leg steps back into a gentle lunge with the chest forward. This helps open the hips and stabilizes the lower body.

6. Plank Pose (Phalakasana): Both legs extend back into a strong, straight line. This builds core and upper-body strength.

7. Knees–Chest–Chin / Low Plank: You lower toward the ground with control. It strengthens the arms and engages the back body.

8. Cobra or Upward-Facing Dog: The chest lifts into a gentle or deeper backbend. It opens the front body and energizes the spine.

9. Downward-Facing Dog (Adho Mukha Svanasana): Your hips lift back and up into an inverted V. This stretches the whole body and provides a moment of pause.

10. Low Lunge (Opposite Leg): You step one foot forward between the hands. It reopens the hips and transitions you toward standing.

11. Forward Fold (Uttanasana): You return to a soft fold over the legs. It resets the spine and prepares you to rise.

12. Upward Salute → Prayer Pose: You rise with an inhale, sweep the arms up, and return hands to heart. This completes the cycle with balance and intention.

One complete cycle contains all 12 steps and takes just a few minutes to complete. Each round feels like a small journey—beginning, expanding, grounding, and returning with a sense of renewed energy.

The Breath Pattern

Breath is the heart of sun salutations.

• Inhaling usually moves you upward or opens your chest
• Exhaling usually folds you forward, lowers you down, or helps you soften

This rhythm helps calm your nervous system and creates a natural meditative quality.

A certified yoga teacher can guide you through timing, modifications, and building a daily sun salutation ritual that feels natural and sustainable.

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When Should You Practice Sun Salutations?

One of the best things about sun salutations is that you can practice them anytime. Different times of day offer different benefits, so you can choose what feels best for your body and lifestyle.

Morning

Practicing in the morning—especially near sunrise—can help you:

• wake up your muscles after sleep
• boost circulation and metabolism
• set a calm, focused tone for the day
• build a steady morning routine
• feel mentally refreshed before work or responsibilities

Midday

A few rounds in the middle of the day can:

• counteract long hours of sitting
• release tension in the neck, back, and hips
• improve focus and productivity
• lift your mood during an afternoon slump
• help you recharge without caffeine

Evening

Gentle evening sun salutations can:

• help your body unwind after a long day
• soften tight or tired muscles
• calm the nervous system
• ease stress or restlessness
• support a smoother transition toward rest or sleep

There’s no “best” time—what matters is consistency. Even 3 rounds a day, practiced whenever, can make a meaningful difference.

How Often Should You Practice Sun Salutations?

The number of rounds you practice each day depends on your experience level, energy, and available time. Here’s a simple guide to help you build a routine that feels sustainable.

How long does one round of Sun Salutation take?

Most people complete one round in about:

• 2–3 minutes at a steady, comfortable pace
• 4–5 minutes if moving slowly or mindfully

So even three rounds can be done in under ten minutes.

What You Need to Start

All you need is:

• A yoga mat or a soft surface
• Comfortable clothes
• A bit of space
• An empty or light stomach
• A few minutes of time

How to Start Your Sun Salutation Practice Today

You don’t need to be flexible, strong, or experienced to begin. Sun salutations are adaptable, beginner-friendly, and start to feel natural surprisingly quickly. Here’s a simple, supportive way to get started.

Begin Small

For your first week, try:

• 3 rounds per day
• slow, steady pacing
• relaxed, comfortable breathing

This takes about 10 minutes and is more than enough to begin feeling the benefits.

As you grow comfortable, you can gradually add more rounds—but consistency matters far more than quantity.

Use Simple Modifications

Modifications make the sequence safer and more enjoyable. Try:

• bending your knees in forward folds
• lowering your knees in a plank
• choosing Cobra instead of Upward Dog
• shortening your stance in Downward Dog
• slowing down if your breath feels rushed

These adjustments help the flow meet you where you are.

Safety First

Sun salutations should feel energizing, not painful. Pause and adjust if you feel discomfort in:

• your wrists
• your lower back
• your shoulders

If you’d like support as you begin, a little guidance can make the sequence feel much easier. With MyYogaTeacher, you can learn sun salutations step-by-step in a live 1-on-1 session with a certified Indian instructor who understands how to tailor the practice to your body, your pace, and your comfort level.

‍Book a free session and learn sun salutations with gentle, personalized guidance.