Okay, let’s be real—if you’ve ever thought yoga was too complicated, Surya Namaskar (aka Sun Salutation) is the one routine that proves you wrong. It’s like your all-in-one body-mind refresh button. And the best part? You don’t need to be a yoga pro to do it.
This guide is here to make it super simple—no complex instructions, no fancy talk, just a feel-good flow you can actually follow.
What is Surya Namaskar?
Surya Namaskar is a 12-step yoga flow that combines breath + movement in a way that wakes up your body and calms your mind. You literally salute the sun (and yourself!) with every move. Think of it as the OG morning ritual.
Why You’ll Love It
Doing even 5 rounds of Surya Namaskar daily can:
- Tone your body (hello abs + legs!)
- Improve flexibility and posture
- Boost energy (better than coffee? maybe)
- Calm your mind
- Support digestion and circulation
- Help with weight balance
- Reduce stress like magic
Step-by-Step: Your Easy Surya Namaskar Flow (with Breath Tips)
Let’s break down the 11 steps real quick. Ready? Yoga mat out, let’s go:
Prayer Pose (Pranamasana)
Breath: Inhale + exhale
Stand tall, palms together at your heart. Center yourself. This is your moment.
Raised Arms (Hastauttanasana)
Breath: Inhale
Stretch arms up, slight backbend. Gaze up. Feel that heart open.
Forward Fold (Uttanasana)
Breath: Exhale
Fold from the hips. Let your head hang. Relax.
Low Lunge (Ashwa Sanchalanasana)
Breath: Inhale
Step your right foot back. Drop the knee or keep it lifted. Look forward.
Plank to Downward Dog (Adho Mukha Svanasana)
Breath: Exhale
Step your left leg back. Form a V-shape. Heels down, spine long.
Eight-Point Pose (Ashtanga Namaskara)
Breath: Exhale
Knees, chest, and chin to mat. Hips stay high. It’s a gentle intro to strength.
Cobra (Bhujangasana)
Breath: Inhale
Slide forward, lift your chest. Elbows in. Heart open.
Downward Dog (Again)
Breath: Exhale
Back to the V-shape. Breathe here. You got this.
Lunge (Ashwa Sanchalanasana)
Breath: Inhale
Step your right foot forward now. Spine tall, eyes up.
Forward Fold (Uttanasana)
Breath: Exhale
Left foot joins the right. Fold gently, relax.
Raised Arms (Hastauttanasana)
Breath: Inhale
Come up, arms sweep overhead. Light backbend. Stretch tall.
Prayer Pose (Pranamasana)
Breath: Exhale
Palms to heart. Pause. Smile. That’s one round, sunshine.
A Quick Peek at the 11 Yoga Poses in Surya Namaskar
If you’re wondering what poses actually make up this magical sun salutation, here’s a quick list of the 11 real-deal asanas (yoga postures) used in the sequence:
- Hastauttanasana (Raised Arms Pose) – for a full body stretch
- Uttanasana (Standing Forward Bend) – releases tension in the back + hamstrings
- Ashwa Sanchalanasana (Low Lunge) – opens hips and strengthens legs
- Plank Pose – fires up your core
- Ashtanga Namaskara (Eight-Limbed Pose) – builds upper body strength
- Bhujangasana (Cobra Pose) – stretches the spine and heart
- Adho Mukha Svanasana (Downward Dog) – energizes and elongates the body
- Ashwa Sanchalanasana (again on the other side) – balances both legs
- Uttanasana (again) – reconnects you with your breath
- Hastauttanasana (again) – gives a final stretch to close the loop
- Pranamasana (Prayer Pose) – centers your energy and seals the practice
- Each pose flows into the next like a little dance. And the best part? Your breath is your beat.
How Many Rounds Should You Do?
- Minimum: 5 rounds = enough to start feeling amazing
- Ideal: 21 rounds = body, mind, soul level glow-up
- Max: 108 rounds = for serious yogis or special occasions (with guidance!)
Can You Do It on Your Period?
Yes, babe—but listen to your body. If you’re crampy or tired, skip the mat. But if you feel up to it, go slow and gentle. Always honor how your body feels.
Final Thoughts: Start Where You Are
Surya Namaskar is more than a yoga routine—it’s a ritual of self-love and energy reset. Whether you’re on day one or day 100, just showing up matters.
Start small, breathe big, and flow with intention. Bonus Challenge: Comment below—how many rounds can you do without collapsing into a pile of blissed-out mush?
Want more feel-good rituals and simple wellness tips? Check out: