Surya Namaskar: the sun salutation

Surya Namaskar, the sun salutation, is among the most widely practised sequences in all of yoga. The name says what it is: surya means “sun” and namaskar means “salutation” or “greeting” — traditionally a salute offered to the rising sun, practised facing east in the early morning on an empty stomach. But beyond its symbolism, it is a beautifully practical thing: a flowing chain of postures that warms the whole body, mobilises the spine, and links every movement to the breath.

A vinyasa: breath and movement as one

Surya Namaskar is the classic vinyasa — a word meaning the linking of breath to movement in a continuous flow. Rather than holding each posture in isolation, you move smoothly from one to the next, one breath per movement. This is what gives the practice its meditative, almost dance-like quality.

The guiding principle is simple:

Movements that open or extend the body ride the inhalation; movements that fold or contract the body ride the exhalation.

So as you sweep the arms overhead and lift the chest, you breathe in; as you fold forward toward the floor, you breathe out. The breath becomes the metronome, and if breath and body ever fall out of step, the rule is always the same: let the breath lead. Slow the movement to match a steady, unhurried breath rather than rushing the breath to keep up.

A typical round

The exact sequence varies by lineage — and this is worth knowing, because students often assume there is one fixed “correct” version. There is not. Ashtanga teaches Surya Namaskar A and B; hatha and Sivananda schools each have their own forms; pose counts differ. A representative round, however, flows through postures like these:

• Mountain pose — standing tall, settling the breath
• Raised-arms pose — inhale, arms overhead, gentle backbend
• Standing forward fold — exhale, folding from the hips
• Lunge — one leg steps back
• Plank — holding a strong straight line
• Low push-up (or knees-chest-chin) — lowering with control
• Cobra or upward-facing dog — inhale, opening the chest
• Downward-facing dog — exhale, an inverted V

…and then back up through the lunge, forward fold, and standing, completing the round. The sequence is usually repeated several times, alternating the leading leg in the lunges so both sides are worked evenly.

What it warms up

Done attentively, Surya Namaskar is a complete warm-up. It moves the spine through both forward folds and backbends, releasing stiffness. It warms the shoulders, wrists, hips and hamstrings, and it raises the heart rate gently, building heat through the body. That is why it so often opens a yoga session — it prepares the joints and muscles for deeper postures, while on its own it is an energising way to wake up.

Sensible cautions

The flowing quality makes it tempting to push, but the body warms gradually and should be respected.

• Move only as far as is comfortable. Forward folds can keep the knees bent; lunges can be shortened; the low push-up can rest on the knees. Depth develops over weeks and months — straining invites injury.
• Those with wrist, shoulder, neck, back or knee problems, with high blood pressure, or who are pregnant, should modify the poses or work with a qualified teacher rather than following a generic sequence.
• Stop if you feel sharp pain or dizziness. Sharp pain is never the goal; a gentle stretch and warmth are.

There is nothing competitive about it. The aim is not to fold deepest or move fastest, but to find a smooth, sustainable rhythm in which body and breath move together. Practised that way — patiently, attentively, with the breath setting the pace — a few rounds of Surya Namaskar can leave the body warm and supple and the mind unexpectedly calm, a fitting greeting to the day.