Sun salutation: a flowing yoga sequence for the morning

A flowing sequence of about twelve linked yoga poses, done in 10 to 20 minutes, that many people use in the morning for energy and focus.

Research-informed

This page draws on published research and health authorities, listed under Sources at the end. How we rate pages

Time

10-20 min

Difficulty

Moderate

When

Morning

Goals

Energy
Focus

You need

A mat

How to do it

Stand at the front of your mat with your palms together at your chest, breathing slowly.

Breathe in and raise your arms overhead, then breathe out and fold forward, bending your knees as much as you need.

Step your left foot back into a low lunge, then step your right foot back beside it into downward-facing dog.

Lower your knees, chest and chin to the floor, then slide forward and lift your chest into upward-facing dog.

Press back into downward-facing dog, then step your left foot forward between your hands into a low lunge.

Bring your right foot to meet it in a forward fold, then rise with your arms overhead and return to standing with palms together.

Repeat for two to six slow rounds, about 10 minutes, leading with the opposite leg each round.

Origin

Indian exercise popularized in the 1920s by the Rajah of Aundh, then adopted into yoga by T. Krishnamacharya

Sun salutation, or surya namaskar, is a flowing sequence of about twelve yoga poses. It takes you from standing, down through downward and upward dog, and back up again, with a breath for each movement. A few slow rounds take about 10 minutes and ask for a mat, some floor space and moderate effort.

Why people do it

Most people use sun salutation in the morning to get the body moving and settle their attention before the day starts. Each pose leads straight into the next, so it works as a short routine on its own or as a warm-up before longer yoga. It also pairs well with a morning stretch routine on days when you want more time on the mat.

The sequence is younger than many people assume. Historians of modern yoga say it was first recorded as yoga in the early 20th century, although similar exercises were used in India before that, among wrestlers for example. The Rajah of Aundh popularized and named it in the 1920s. T. Krishnamacharya then adopted it into yoga, and his students spread it worldwide.

Sun salutation draws on three parts of you. The body does the repeated bending, lunging and pressing that build strength and mobility. The mind practices focus by matching each movement to a breath. For the spirit, the twelve poses are dedicated to the Hindu solar deity Surya in their home tradition, and some schools pair each step with one of Surya’s twelve names. In that setting the sequence is a devotional greeting as much as a workout. If you want to build it into a wider start to the day, see a whole-person morning routine.

What the evidence says

The firmest research is about how hard sun salutation is. A 2016 systematic review in Medicine & Science in Sports & Exercise found that most yoga is light intensity. Some sequences, including sun salutation, reached moderate-to-vigorous intensity, and one sun salutation measurement reached 7.4 METs, the highest in the review. The review notes that bouts above 3 METs lasting more than 10 minutes can count toward standard physical activity targets. For yoga in general, the US National Center for Complementary and Integrative Health (NCCIH) summarizes reviews that found benefits for stress and mental well-being, and improvements in balance in 11 of 15 studies. Those findings cover yoga broadly, not this sequence in particular. A 2022 narrative review in Journal of Ayurveda and Integrative Medicine describes benefits people claim for sun salutation but gives no data, so it is best read as history. None of these sources include trials testing sun salutation on its own for any health condition.

Variations

Gentle knees-down round. Move slowly and lower your knees to the floor in place of the full lowering. This suits beginners and stiff mornings.
Iyengar sequence. A shorter cycle: standing, arms up, forward fold, head up, downward dog, upward dog, low plank, then the same moves in reverse. It suits people who want fewer transitions.
Brisk version with jumps. You jump between poses instead of stepping. It is far more demanding and suits people who already practice regularly.
Chanted salutation. As in Sivananda yoga, you say one of Surya’s names with each step. It suits people drawn to the devotional side of the practice.

Common mistakes

Holding your breath. Many people stop breathing in the transitions. Let one breath carry each movement, and slow down if you run short.
Locking your knees. Straight, locked legs in forward folds strain the back of the legs and the lower back. Keep a soft bend, or a deep one if you need it.
Rushing before you know the poses. Speed hides poor alignment, and learning alone without guidance is linked to more injuries. Learn each shape slowly, ideally with a qualified instructor, before you pick up the pace.
Pushing through pain. Pain in the wrists, knees or lower back is a reason to ease off. Swap in the knees-down variation or skip upward dog.

If you are pregnant, over 65, or living with a health condition such as a knee or hip injury, lumbar spine disease, severe high blood pressure, balance problems or glaucoma, check with a clinician before you start.

Take care

Talk to a provider first if you are pregnant, an older adult or have a health condition such as glaucoma, balance problems or severe high blood pressure.

Knee or hip injuries and lumbar spine disease may need changes to the sequence; check with a provider before you start.

Bend your knees in forward folds and skip the full lowering or upward dog if your back or wrists complain.

Stop if you feel pain; sprains and strains of the knee or lower leg are the most common yoga injuries.

Questions people ask

How many sun salutations should I do in the morning?

Two to six slow rounds make a morning practice of about 10 minutes, which suits most people who are new to it. Alternate the leading leg each round so both sides get the same work. As the poses become familiar, you can extend the session toward 20 minutes. Learn the shape of each pose before you add rounds or speed.

Is sun salutation good exercise?

It can be. A 2016 systematic review found that most yoga is light intensity, but sun salutation was among the sequences that reached moderate-to-vigorous intensity. One sun salutation measurement was the highest in the review. Bouts above 3 METs that last more than 10 minutes can count toward standard activity targets. Slow rounds are easier, and a brisk version with jumps is much more demanding.

What are the 12 steps of surya namaskar?

A common cycle goes like this: standing with palms together, arms raised, standing forward fold, low lunge, downward-facing dog, then knees, chest and chin lowered to the floor. It continues with upward-facing dog, downward-facing dog, a low lunge with the other foot forward, a forward fold, arms raised, and back to standing. Details vary between schools.