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Sun Salutation (Surya Namaskar)

The classic twelve steps. The sun has been doing it for billions of years, no complaints.

12 poses 5 min Beginner Full-body warm-up Warm-up · Flow · Cool-down

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The traditional 12-step Surya Namaskar sun salutation: prayer pose, backbend, forward fold, lunges, plank, cobra and back again. One full round, repeat as you like.

What you need: A mat. Do 3 to 6 rounds, switching the leg that steps back each round. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 4 poses · 45 s

  1. Prayer Pose — yoga pose in Warm-upPrayer Pose15 sPalms together at the heart. Feet grounded, breath slow. Good morning, sun.
  2. Standing Backbend — yoga pose in Warm-upStanding Backbend10 sInhale, arms up and back. Lift the chest, soften the neck.
  3. Hands Under Feet Pose — yoga pose in Warm-upHands Under Feet Pose10 sExhale, fold forward and bring hands beside the feet. Bend the knees freely.
  4. Low Lunge (Crescent) — yoga pose in Warm-upLow Lunge (Crescent)10 sInhale, step the right foot back, knee down or lifted. Look forward.

Flow 4 poses · 40 s

  1. Downward-Facing Dog — yoga pose in FlowDownward-Facing Dog10 sExhale, step the left foot back. Hips up, a gentle mountain shape.
  2. Knees-Chest-Chin Pose — yoga pose in FlowKnees-Chest-Chin Pose10 sLower knees, chest and chin to the floor. Hips stay high, like a caterpillar.
  3. Cobra Pose — yoga pose in FlowCobra Pose10 sSlide forward and lift the chest into a soft cobra. Elbows bent, shoulders away from the ears.
  4. Downward-Facing Dog — yoga pose in FlowDownward-Facing Dog10 sTuck the toes and lift the hips back up. Breathe.

Cool-down 4 poses · 45 s

  1. Low Lunge (Crescent) — yoga pose in Cool-downLow Lunge (Crescent)10 sInhale, bring the right foot forward between the hands. Left knee down is fine.
  2. Hands Under Feet Pose — yoga pose in Cool-downHands Under Feet Pose10 sExhale, step the left foot forward and fold. Let the head hang.
  3. Standing Backbend — yoga pose in Cool-downStanding Backbend10 sInhale, sweep the arms up and lean back a little. Smile at the ceiling.
  4. Prayer Pose — yoga pose in Cool-downPrayer Pose15 sExhale, palms to the heart. One round done. Repeat on the other leg.