Yoga & Flexibility
Sun Salutation: Yoga's Complete Sequence
Quick Answer: Sun salutation (Surya Namaskar) is a flowing yoga sequence that combines 12 poses with breath. It energizes the body, builds strength and flexibility, and is often used as a complete workout or warm-up.
Difficulty
Intermediate
Calories/Min
4-7
Equipment
Yoga mat
Muscles
Full Body, Core
Move
Your daily movement app
Sun Salutation Flow: Master the Full Sequence
1
Start in mountain pose, hands at heart
2
Inhale, reach arms overhead
3
Exhale, fold forward
4
Step or jump back to plank, lower to floor
5
Inhale to cobra/upward dog, exhale to downward dog
6
Step forward, rise to standing, return to start
Benefits of Sun Salutation
- ✓Combines strength, flexibility, and cardio
- ✓Energizes and warms entire body
- ✓Improves focus through breath coordination
- ✓Can be a complete workout
- ✓Builds mental clarity
Pro Tips
- 💡Move with your breath throughout
- 💡Start slow and build speed
- 💡Modify poses as needed for your level
- 💡Count your rounds with Move
Common Mistakes to Avoid
✗Rushing through poses
✗Holding breath
✗Skipping alignment for speed
✗Not modifying when needed
Sun Salutation Variations
Sun Salutation A (Surya A)
Sun Salutation B (Surya B)
Modified sun salutation
Power sun salutation
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