Surya Namaskar: 12 Steps, Breathing and Modifications

Surya Namaskar, or Sun Salutation, is a linked yoga sequence traditionally used to organise movement, attention and breath. The commonly taught version below has 12 positions. Names and transitions can vary between schools, so learn one clear pattern before mixing details from different versions.

A round moves from standing to the floor and back to standing. Begin slowly, use blocks or a chair where needed and regard every breathing cue as guidance rather than a reason to force the breath.

Prepare for the Sequence

• Warm the wrists, shoulders, hips and ankles with simple movements.
• Keep two blocks at the front of the mat.
• Practise the lunge and plank transitions separately.
• Begin with one or two slow rounds.
• Use ordinary breathing whenever the suggested pattern feels rushed.

The 12 Steps of Surya Namaskar

1. Pranamasana — Standing Centre

Stand evenly and bring the palms together or keep the hands apart at the chest. Let the exhalation finish naturally. Keep the gaze level and the shoulders relaxed.

2. Raised Arms Position

Inhale and raise the arms. Lift through the sides of the waist without throwing the head back. A small upper-back extension is enough; keep the lower ribs connected to the pelvis.

3. Standing Forward Fold

Exhale, bend the knees and hinge forward from the hips. Place the hands on blocks or the floor. Keep enough knee bend for the torso to rest close to the thighs.

4. Low Lunge

Inhale and step one foot back. Lower the back knee when needed. Keep the front knee above or behind the ankle and lengthen the chest forward between the arms.

5. Plank Position

Hold the breath only if that is part of an established practice; otherwise exhale or breathe normally while stepping the second foot back. Keep the knees on the floor for a supported plank.

6. Knees, Chest and Chin

Exhale, lower the knees and bring the chest forward between the hands while the hips remain slightly raised. This transition requires clear shoulder control. An easier option is to lower the whole torso to the floor.

7. Low Cobra Position

Inhale and lift the chest a small distance. Keep the elbows pointing back and the hands light. Lengthen the back of the neck and avoid pushing into a high backbend.

8. Downward-Facing Position

Exhale, press through the hands and move the hips back and up. Keep the knees bent if that helps lengthen the spine. A hands-on-chair version can replace this floor position.

9. Low Lunge Return

Inhale and step the same foot that moved back in step 4 forward between the hands. Use blocks and lower the opposite knee. Several small steps are acceptable.

10. Standing Forward Fold

Exhale and step the back foot forward. Bend the knees, settle the feet and let the torso move toward the thighs. Keep the head relaxed.

11. Raised Arms Return

Inhale, press through the feet and rise with a long spine. Raise the arms only as high as the shoulders stay easy. Avoid leading with the chin.

12. Standing Finish

Exhale and return the hands to the chest or beside the body. Pause in standing and notice the breath before beginning the second side.

Breathing Pattern

The usual pattern alternates inhalation with opening or lengthening movements and exhalation with folding or lowering movements. Transitions do not always fit one breath, especially while learning. Take an additional breath rather than rushing the feet or losing alignment.

Chair and Block Modifications

• Place both hands on blocks during the forward fold and lunges.
• Keep the back knee down in each lunge.
• Use a wall or chair for the downward-facing position.
• Replace knees, chest and chin with a controlled whole-body lowering.
• Step one foot at a time and take several smaller steps when returning forward.
• Practise only the standing half when floor transitions are not clear.

Common Mistakes

• Moving faster than the breath and foot placement allow.
• Locking the knees in forward folds.
• Dropping through the shoulders in plank and lowering transitions.
• Forcing a deep backbend in the raised-arms or cobra positions.
• Trying to step forward in one motion when smaller steps are steadier.
• Repeating many rounds before the individual positions are familiar.

Practice Limits and Teacher Guidance

Stop for sharp discomfort, tingling, numbness, dizziness or unusual breathlessness. Return to standing or a supported rest. A qualified yoga teacher can help separate the sequence into smaller sections, choose chair alternatives and clarify the breathing pattern.

Related SarvYoga Guides

• SarvYoga Asana Library
• Yoga for Beginners
• Gentle Morning Yoga Routine