Surya Namaskar in Yoga: Sequence, Rhythm and Modifications

Surya Namaskar, or Sun Salutation, is a linked sequence of standing, folding, lunging and supporting positions. Different yoga schools use different counts and transitions.

Role in yoga practice

Surya Namaskar may be used as a warm-up, a complete short sequence or preparation for standing poses. The rhythm should match the practitioner’s experience.

Basic learning structure

1. Stand in Tadasana.
2. Raise the arms.
3. Fold with bent knees.
4. Step into a supported lunge.
5. Use a plank or hands-and-knees transition.
6. Move into a gentle Cobra or Upward-Facing Dog variation.
7. Return through Downward-Facing Dog or tabletop.
8. Step forward and rise gradually.

Beginner modifications

• Use blocks beneath the hands.
• Lower the knees in plank transitions.
• Use a low Cobra.
• Step rather than jump.
• Pause between sections.

Breath rhythm

Coordinate movement with natural breathing without forcing every transition into a fixed count. Reduce speed whenever breathing becomes hurried.

Common mistakes

• Moving too quickly.
• Locking the knees in folds.
• Skipping support in lunges.
• Using a strong backbend without preparation.
• Holding the breath.

Practice limits

Stop when movement causes sharp discomfort, dizziness or loss of control. Learn jumping transitions, demanding backbends and advanced variations from a qualified yoga teacher.