Surya Namaskar Steps | Step-by-Step Sun Salutation Guide

The order is: Prayer (Pranamasana), Raised Arms (Hasta Uttanasana), Forward Bend (Uttanasana), Half Forward Bend (Ardha Uttanasana), Plank (Phalakasana), Eight-Limbs (Ashtanga Namaskara), Cobra (Bhujangasana), Downward Dog (Adho Mukha Svanasana), then Half Lift, Forward Bend, Raised Arms, and back to Prayer. This completes one half-round. You then repeat with the other leg leading in the stepping movements to complete one full round. The exact Sanskrit names may vary slightly between traditions, but the flow and breath pattern remain consistent. For a detailed breakdown of each pose with position, breath, and tips, see the step-by-step section on this page.

Inhale when you open or lift (e.g. raised arms, Cobra); exhale when you fold or lower (e.g. forward bend, Plank). One breath per movement keeps the practice safe and rhythmic. Do not hold the breath—the sequence is designed to be continuous so that the breath guides the pace. If you run out of breath, slow down rather than rushing. Some practitioners use ujjayi (audible) breath to build heat and focus. Beginners often benefit from pausing briefly in each pose until the breath pattern feels natural, then gradually flowing. For more on common mistakes (including holding the breath), see our Surya Namaskar overview page.

Pranamasana is the Prayer pose—standing with palms together at the chest (namaste). It is the first and last pose of each half-round. Stand at the top of the mat with feet together or hip-width apart, weight even on both feet, spine tall, and shoulders relaxed. This pose bookends the sequence and is a moment to centre before and after the flow. There is no movement in the pose itself; you exhale here. In traditional practice, Surya Namaskar is sometimes performed facing the rising sun, and Pranamasana is the gesture of salutation to the sun. It is one of the simplest and most grounding poses in the sequence.

In Plank (Phalakasana), shoulders should be over wrists, body in one line from head to heels, and core engaged. Avoid sinking in the lower back or lifting the hips too high. Hands are shoulder-width apart; spread the fingers and press evenly through the palms. Draw the navel slightly toward the spine to protect the lower back and maintain a straight line. If the full Plank is too demanding, lower the knees (knees-down Plank) while keeping the torso and thighs in a line. Hold for one breath (or as cued) before moving to Eight-Limbs. Proper alignment here prevents wrist and lower-back strain and builds strength safely.

Inhale and lift the chest using the back muscles; keep the pelvis on the floor and lift only as high as the back allows without compression. Do not push hard with the hands—use the hands for light support while the spine does the work. Avoid crunching the lower back; if you feel compression, lower the chest slightly. The goal is a gentle backbend that strengthens the spine and opens the front body, not maximum height. If you have back issues, lift just a few inches or skip Cobra and use a modified pose (e.g. Sphinx with forearms on the floor). For more on back care, see our yoga for back pain page.

Plank and Downward Dog can stress the wrists because they bear weight in an extended position. Use fists or fingertips to reduce the angle, or do Plank on the knees to lessen the load. Warm up the wrists before practice with gentle circles and flex-and-extend movements. Ensure the hands are placed with fingers spread and weight distributed across the whole palm rather than dumping into the heel of the hand. If pain persists, use a wedge or fold the mat under the heels of the hands to reduce extension. A teacher can suggest further modifications; wrist pain should not be ignored, as it can lead to chronic issues if you keep pushing through.

Heels can stay off the floor if the hamstrings are tight; focus on lengthening the spine and pedalling the feet to stretch the calves. Downward Dog is about the whole body—length from hands to hips, and from hips to heels—rather than forcing the heels down. Over time, as flexibility improves, the heels may naturally move toward the floor. Bent knees are also fine if that helps you keep the spine long and the weight in the legs rather than the arms. Pedalling the feet (alternately bending one knee and then the other) stretches the calves and can make the pose more accessible. There is no requirement for heels to touch; honour your body.

One round usually means completing the sequence on one side (e.g. right leg back in Plank) and then the other (left leg back), so two half-sequences equal one round. Some traditions count one round as one side only, so when following a teacher or programme, check how they define it. For our guides, "round" means both sides. So when we say "5 rounds," we mean 5 complete cycles (right and left). This takes roughly 5–6 minutes at a moderate pace. For how many rounds to do daily and how to progress, see our how many Surya Namaskar daily page.

Yes. Bend knees in forward folds to protect the back and hamstrings; lower knees in Plank to reduce wrist and core load; lift less in Cobra to protect the spine. Work with a teacher for back, knee, or wrist issues so they can suggest alternatives (e.g. Sphinx instead of Cobra, or skipping jump-backs). You can also use blocks under the hands in forward bends or do the sequence more slowly with pauses. Never push into sharp pain. For back pain, see our yoga for back pain page; for a general overview of modifications, see the Surya Namaskar overview. A one-on-one session is ideal for tailoring the sequence to your body.

One round (both sides) takes about 30–60 seconds depending on pace. Beginners often go slower as they learn the steps and breath; experienced practitioners may flow faster. Slower practice emphasises alignment and breath; faster practice increases cardiovascular demand. There is no single "right" speed—choose a pace that allows you to breathe smoothly and maintain good form. If you are doing 12 rounds, expect roughly 10–15 minutes total; 24 rounds may take 20–30 minutes. For recommendations on how many rounds to do and how to build up, see our how many Surya Namaskar daily guide.

After Downward Dog, step or jump the feet between the hands, then move through Half Forward Bend (Ardha Uttanasana), Forward Bend (Uttanasana), Raised Arms (Hasta Uttanasana), and back to Prayer (Pranamasana). This completes the return half of the cycle. On the next half-round, you will lead with the other leg when you step or jump back to Plank. The transition from Downward Dog to the feet between the hands can be done by stepping one foot at a time (easier for beginners) or by jumping (more advanced). Keep the breath steady—inhale in Half Lift, exhale in Forward Bend, inhale in Raised Arms, exhale in Prayer.