Stand tall, palms together at heart, feet together.
A flowing sequence of 12 postures that warms every joint, synchronises breath with movement, and builds full-body strength and flexibility. The foundational morning practice of yoga.
Key points
- •Each movement links to an inhale or exhale
- •Keep the spine long — avoid collapsing the lower back
- •Press palms firmly into the mat in Plank and Chaturanga
- •Gaze forward in Upward Dog, toward feet in Downward Dog
Camera setup tips
- · Place the camera side-on to you, 2 to 3 metres away.
- · Keep your whole body in frame, head to feet.
- · Phone on a tripod or a laptop webcam both work.
- · Hold each pose, breathe, and let the guide speak.
Theory & Technique
Surya Namaskar, Sanskrit for 'salute to the sun', is a sequence of 12 poses performed in a continuous flow, each linked to either an inhalation or exhalation. It is typically done at sunrise facing east, offering gratitude to the sun as the source of life and energy. The sequence systematically stretches and strengthens the anterior and posterior chains of the body — from the deep hip flexors opened in Ashwa Sanchalanasana to the spinal extensors engaged in Bhujangasana. Modern research shows that 12 rounds of Surya Namaskar equals approximately 288 yoga poses and burns around 13 calories per round. Beyond the physical, the rhythmic breath-movement synchronisation activates the parasympathetic nervous system, reducing cortisol levels and improving mood. Beginners often start with 2–4 rounds, gradually working toward 12.
Fun Fact
In the Guinness World Records, the largest Surya Namaskar was performed simultaneously by over 1 lakh (100,000) people in Nagpur, India in 2019 — a remarkable demonstration of this 5,000-year-old practice.
Step-by-step guide
Follow these steps to get into the pose correctly.
- 1
Pranamasana (Prayer Pose): Stand at the front of your mat, feet together, palms together at chest. Exhale fully and centre yourself.
- 2
Hasta Uttanasana (Raised Arms): Inhale — sweep arms overhead, arch gently back from the upper chest (not the lower back), gaze up.
- 3
Pada Hastasana (Forward Fold): Exhale — fold forward from the hips, bring hands to the floor beside your feet, bend knees if needed.
- 4
Ashwa Sanchalanasana (Equestrian Pose): Inhale — step the right foot back into a low lunge, left knee over the ankle, look forward.
- 5
Dandasana (Plank): Hold the breath or exhale — step the left foot back, form a straight line from head to heels, shoulders over wrists.
- 6
Ashtanga Namaskara (Eight-Limb Salute): Exhale — lower knees, chest, chin to the mat (hips stay up). Eight points touch the earth.
- 7
Bhujangasana (Cobra Pose): Inhale — press into palms, slide chest forward and up, elbows soft, shoulders away from ears.
- 8
Adho Mukha Svanasana (Downward Dog): Exhale — tuck toes, press hips up and back, form an inverted V. Hold 3 breaths.
- 9
Ashwa Sanchalanasana (Equestrian Pose, other side): Inhale — step the right foot forward between hands, look forward.
- 10
Pada Hastasana (Forward Fold): Exhale — step left foot forward, fold deep, hands to floor.
- 11
Hasta Uttanasana (Raised Arms): Inhale — sweep arms overhead, slight back arch, gaze up.
- 12
Pranamasana (Prayer Pose): Exhale — return palms to chest, feet together. One complete round done. Repeat stepping left foot back next.
Benefits
Increases flexibility in spine, hips, hamstrings and shoulders
Builds core, arm and leg strength simultaneously
Synchronises breath with movement for calm focus
Improves circulation and warms the entire body in minutes
Reduces stress and anxiety through rhythmic flow
Excellent full-body warm-up before any yoga session