Surya Namaskar | Sun Salutation Steps, Benefits & How Many Daily

Surya Namaskar (Sun Salutation) is a sequence of 12 yoga poses performed with the breath; it stretches and strengthens the whole body and is often used as a warm-up or a complete short practice. The name comes from Sanskrit: surya (sun) and namaskar (salutation). Each movement is linked to an inhale or exhale, so the practice feels like a moving meditation. It is one of the most recognised yoga sequences worldwide and is practised at dawn facing the sun in tradition or at any time in studios and at home. Because it raises the heart rate and engages major muscle groups, it is also a cornerstone of yoga for weight loss programmes. You can learn the steps from our detailed guide or a teacher and start with a few rounds, then build up as you gain confidence and fitness.

There are 12 poses in one half-round: Prayer, Raised Arms, Forward Bend, Half Forward Bend, Plank, Eight-Limbs, Cobra, Downward Dog, then Half Lift, Forward Bend, Raised Arms, and back to Prayer. One full round usually means both sides (right leg back, then left leg back), so two half-sequences equal one round. The exact order and Sanskrit names can vary slightly between traditions; the important part is keeping the breath smooth and the spine safe. For a detailed breakdown of each pose with alignment and breath cues, see our Surya Namaskar steps page. Beginners often start with 3–5 full rounds and focus on learning the sequence correctly before adding speed or count.

Surya Namaskar builds strength, flexibility, and stamina; supports cardiovascular health; and can calm the mind. Many use it for weight management and daily fitness. Physically, it works the arms, core, legs, and spine in one compact sequence and raises the heart rate when done at a steady pace. Mentally, the rhythm of breath and movement can induce a focused, meditative state. Regular practice also improves coordination and body awareness. For a full list of physical and mental benefits, see our Surya Namaskar benefits page. The key to getting these benefits is consistency—doing a few rounds most days is more effective than rare, intense sessions.

Beginners should start with 3–5 rounds (both sides) and focus on correct steps and breath before adding speed or count. Learning the sequence properly reduces the risk of injury and builds a strong foundation. Once 5 rounds feel comfortable and your form is good, you can gradually add more—for example, one or two extra rounds per week. Quality matters more than quantity: 5 rounds with good alignment and steady breath are better than 12 rounds done hastily or with poor form. For safe progression and how to count rounds, see our how many Surya Namaskar daily guide. A teacher can also help you progress at the right pace for your body.

Yes. Multiple rounds raise the heart rate and engage the whole body, and combining Surya Namaskar with a balanced diet and consistency supports weight loss. The sequence burns calories, builds lean muscle, and can be done in 10–15 minutes, so it fits easily into a busy schedule. Many people aiming for weight loss do 12–24 rounds daily or pair it with other active yoga or exercise. For best results, prioritise regularity (e.g. daily or 5 times per week) and pair with sensible nutrition. See our yoga for weight loss page for how Surya Namaskar fits into a broader plan and our how many daily guide for safe progression.

Common mistakes include rushing, holding the breath, forcing the spine in forward folds or Cobra, and skipping warm-up. Learn the steps correctly and progress slowly. Rushing breaks the link between breath and movement and can lead to injury; one breath per movement keeps the practice safe and effective. In forward folds, bend from the hips and allow the spine to lengthen—avoid rounding the lower back aggressively. In Cobra, lift only as much as the back allows. If you are doing many rounds or practising in a cool space, a short warm-up (e.g. joint movements or a few gentle poses) helps prevent strain. For detailed alignment, see our Surya Namaskar steps page and consider booking a class to correct your form.

Morning is traditional and energising; evening is also fine—avoid very late practice if it makes you too alert before bed. Morning practice is often done facing the rising sun and can set a calm, focused tone for the day. Evening practice can help release tension after work. What matters most is choosing a time you can stick to so the practice becomes a habit. Some people do a few rounds in the morning and more on weekends; others prefer a fixed daily time. If you have trouble sleeping, finish your practice at least an hour or two before bed so your body has time to wind down.

Yes, once you know the basic poses. Learn the steps from a teacher or our steps guide, then start with a few rounds and build gradually. Surya Namaskar uses fundamental poses (e.g. Forward Bend, Plank, Cobra, Downward Dog) that you can modify with bent knees, blocks, or a slower pace. If you are brand new to yoga, a few Hatha or beginners' classes can teach you these poses first; then Surya Namaskar becomes a portable practice you can do at home or while travelling. Focus on breath and alignment rather than speed, and increase rounds only when the current count feels comfortable. A qualified teacher can offer personalised guidance and modifications.

Surya Namaskar is a fixed sequence of 12 poses with one breath per movement; it fits into Vinyasa, Ashtanga, and Hatha as an opening or standalone practice. Unlike a freestyle Hatha or Vinyasa class where the teacher changes the sequence each time, Surya Namaskar is always the same order, so you can memorise it and practise anywhere. In Vinyasa and Ashtanga it is often used as a warm-up or repeated multiple times; in Hatha it may be done more slowly with longer holds. It is not a separate "style" of yoga but a classic sequence that supports strength, flexibility, and focus. You can do it on its own for a short full-body session or as part of a longer class.

You need just a mat; no other equipment is required. Optional: blocks if you cannot reach the floor in forward folds. A non-slip mat prevents slipping in Plank and Downward Dog. Blocks are useful for beginners or those with tight hamstrings—place them under the hands in Forward Bend or Half Lift so you can keep the spine long without straining. You do not need a special mat or expensive gear; a basic yoga mat is enough. Practise barefoot so the feet grip the mat. If you practise outdoors or on a hard surface, ensure the mat is stable and offers enough cushioning for the knees in poses like Eight-Limbs.

You can modify Surya Namaskar with back pain: use bent knees in forward folds and lift less in Cobra; if you have acute pain or injury, see a doctor and work with a teacher. Bent knees in Uttanasana and Ardha Uttanasana protect the lower back; in Cobra, use the back muscles to lift the chest only as high as feels safe and keep the pelvis on the floor. Avoid forcing or bouncing. If any pose causes sharp or shooting pain, stop and skip or modify it. A qualified teacher can tailor the sequence to your back and suggest alternatives. For general guidance on yoga and back pain, see our yoga for back pain page.