Surya Namaskar: The Sun Salutation Explained Step by Step

Surya namaskar, literally "sun salutation," is a traditional sequence of twelve postures synchronized with the breath, practiced facing east at daybreak. It belongs to dinacharya, the Ayurvedic morning routine, as the movement practice that warms the body and settles attention before the day begins. Contrary to a common assumption, it is not a single posture but a complete dynamic sequence, repeated several times, that engages the whole body within minutes.

Distinct from our article on yoga and the doshas, which covers adapting yoga in general, this one focuses specifically on this emblematic morning sequence.

Where does surya namaskar come from, and why the morning?

Tradition links the rising sun to agni, the principle of fire and clarity, and to a time of day dominated by Kapha — the heavy, sluggish dosha that is slow to get moving. Practicing a dynamic sequence at this specific time is meant to counter morning inertia and awaken circulation before the day's demands begin, continuing the practices already described in dinacharya (tongue scraping, warm water, self-massage).

The twelve postures, step by step

Step	Posture	Movement
1	Pranamasana (prayer pose)	Standing, hands joined at the chest, calm breathing
2	Hasta uttanasana (raised arms pose)	Inhale, raise the arms, a slight backward extension
3	Padahastasana (standing forward fold)	Exhale, fold forward, hands toward the floor
4	Ashwa sanchalanasana (low lunge)	Inhale, one leg stepped back, gaze forward
5	Dandasana (plank pose)	Hold the breath, body aligned in a plank position
6	Ashtanga namaskara (eight-limbed salutation)	Exhale, knees, chest and chin to the floor
7	Bhujangasana (cobra pose)	Inhale, chest lifted, hips on the floor
8	Adho mukha svanasana (downward-facing dog)	Exhale, hips lifted, body in an inverted V
9 to 12	Symmetrical return	Repeat steps 4 to 1 in reverse order, switching legs at step 4

One complete cycle covers two rounds (one per leg). Beginners start with 2 to 4 cycles, with traditional practice reaching 12 or 24 cycles for advanced practitioners.

What does research say about its effects?

A study by Bhutkar and colleagues, published in 2011 in the Asian Journal of Sports Medicine, assessed the effect of regular surya namaskar practice on muscle strength, general endurance and body composition in young adults, and reports measurable improvements after several weeks of training (see the study on Google Scholar). These findings come from a small sample and do not support concluding the practice outperforms other forms of moderate exercise, but they confirm the sequence is a genuine physical workout, not merely a symbolic ritual.

Adapting surya namaskar to your dosha

• Vata: a slow pace, careful transitions, few repetitions (2 to 4 cycles), echoing the advice already detailed for Vata yoga.
• Pitta: practice during the cooler hours, without a performance mindset or competitive cycle-counting.
• Kapha: this is the profile that benefits most from a brisker pace and a higher number of cycles, to counter its tendency toward inertia.

Adapting surya namaskar to your level

A beginner can simplify the sequence: knees on the floor during the lunge and plank, downward-facing dog replaced by an all-fours position until the necessary mobility is acquired. Consistency of practice matters more than postural perfection or the number of cycles.

Precautions

Surya namaskar works the back, wrists and shoulders through pronounced extension and flexion postures: it should be adapted or avoided with a herniated disc, acute low back pain, carpal tunnel syndrome or uncontrolled hypertension, and discussed with a healthcare professional during pregnancy, when plank and deep forward-fold postures are generally discouraged. A qualified teacher helps correct basic alignment before increasing pace or cycle count. For general guidance, see our safety and precautions guide.