Yoga Sun Salutation Series

This Yoga Sun Salutation sequence only takes ten minutes and is sometimes called sun salute or Surya Namaskar. It will increase your flexibility and allow you to focus on the most important person in your life: yourself.

According to the name, you should be saluting the sun, so try to enjoy the Yoga Sun Salutation in a room with a view. It will help you appreciate what yoga asanas have to offer. You will need a yoga mat (or any other non-slippery surface that offers some padding for your hands and feet) and you should wear comfortable clothing that won’t obstruct your movements.


Step-By-Step Instructions for Salute to the Sun

  • 1. Stand at the top of your mat, feet together. Stand tall in the prayer position with your hands flat together in front of your chest. Inhale. Exhale.
  • 2. Drop your hands down and in one single motion, create a full circle by stretching your arms out to form a “T” with your body and then up above your head.
  • 3. Let your upper body cascade down in front of you and place your fingers in line with your toes. Ensure that your weight is equally divided between you palms and fingers, with your middle finger pointing straight ahead.
  • 4. Bring your left leg back.
  • 5. Bring your right leg back, shoulder width apart.
  • 6. Downward facing dog. Bring your bum as high as possible while keeping your back straight and legs straight. If you can, try to push your heels to the ground.
  • 7. Advanced position: One-legged downward facing dog. Only attempt this position once you feel comfortable with the rest of the Yoga Sun Salutation.

  • 8. Plank position. Lower your entire body to about 10 cm (4 inches) from the ground. It’s important to ensure that your back is straight. Try to stay in this position for at least 3 seconds. Maintain it longer once you are comfortable with the rest of the Yoga Sun Salutation.
  • 9. Cobra position. Keeping your hip bones on the mat, push your arms straight and expand your chest.
  • 10. Downward facing dog. Stay in this position for 3 full breaths.
  • 11. Lunge left leg back to the top of the mat.
  • 12. Lunge right leg back to the top of the mat.
  • 13. Slowly return to the standing position, unfolding the spine one vertebrae at a time.

Repeat with right leg first. This completes one cycle. If you have more time, try to complete three cycles every morning.