Surya Namaskar — Foundation
The classical 12-posture Sun Salutation sequence, taught step-by-step with breath cues, alignment guidance, and the devotional significance of each posture.
Important Caution
Avoid in cases of high blood pressure, hernia, or during pregnancy without guidance from a qualified teacher.
Session Progress
0 / 12 posturesTick each posture as you complete it.
Posture Sequence
Pranamasana
Prayer Pose
Centres the mind and body. Offers the practice to Surya Deva.
Hasta Uttanasana
Raised Arms Pose
Opens the chest and stretches the abdomen.
Uttanasana
Standing Forward Bend
Lengthens the spine and hamstrings.
Ashwa Sanchalanasana
Equestrian Pose
Strengthens the legs and opens the hip flexors.
Phalakasana
Plank Pose
Builds core and upper body strength.
Ashtanga Namaskara
Eight-Limbed Salutation
Strengthens the arms and chest.
Bhujangasana
Cobra Pose
Opens the chest and strengthens the spine.
Adho Mukha Svanasana
Downward-Facing Dog
Lengthens the spine and hamstrings.
Ashwa Sanchalanasana
Equestrian Pose (other side)
Balances the hip flexors on both sides.
Uttanasana
Standing Forward Bend
Releases the spine and hamstrings.
Hasta Uttanasana
Raised Arms Pose
Lifts and opens the chest.
Pranamasana
Prayer Pose
Returns to centre. Completes the offering.
Devotional Context
Surya Namaskar is a traditional offering to Surya Deva — the Sun. Each of the 12 postures corresponds to one of the 12 names of the Sun. The practice is both a physical sequence and a devotional act.
Practice Details
Duration
20 min
Difficulty
Beginner
Postures
12 postures
Ideal For
Morning energy, full-body activation, establishing a daily practice
Tags
Related Practices
These practices are offered for general wellbeing and are not a substitute for medical care. Consult your doctor before beginning if you have health conditions, injuries, or are pregnant.