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If you want a simple way to warm up, burn steady energy, and build discipline, start with Sun Salutation. This guide shows each step in plain words with photos you can follow at home. You will learn clean form, how many rounds to do by level, easy safety checks, and a brief warm-up and cool-down. Use this most days and pair it with the simple plate from the pillar.
Medical Advisory: This guide is intended for educational purposes. Speak to your doctor if you have health issues. Stop if you feel pain, dizziness, or chest pain.
Safety first
If you have high blood pressure, heart issues, a hernia, wrist pain, recent surgery, or if you are pregnant, talk to your doctor first. Move without pain. Use the gentle options.
Two-minute warm-up
Importance: A short warm-up wakes the joints, steadies your breath, and makes the first round of Sun Salutation safer and easier.
Neck circles. Ten seconds each way
- Stand tall. Keep shoulders relaxed.
- Draw a small circle in the clockwise direction with your nose. Slow and smooth.
- Breathe gently through your nose.
- After ten seconds, change direction.
Important: Keep your chin level, not lifted or tucked. Make the circles small and smooth. If you feel a light pull (tug) in the neck, make the circle smaller and keep breathing.Gentler version: Instead of a full circle, move in a half circle only. Turn from the center to one side and back to the center, then do the other side. This keeps the neck safe and relaxed.
Shoulder rolls. Ten seconds
- Lift your shoulders up toward your ears as you inhale.
- Roll them back and down as you exhale.
- Keep your chest open and ribs gently in.
Important: Imagine your shoulder blades sliding down into back pockets as you roll. Keep the chest open and the neck relaxed. Make each roll smooth and easy.
Gentler version: Make the rolls small. If any joint clicks or feels tight, slow down and use a smaller range. Breathe evenly through your nose.
Hip circles. Ten seconds each way
- Hands on hips. Feet hip width. Knees soft.
- Draw a slow circle with your hips.
- After ten seconds, change direction.
Important: Keep your chest steady and relaxed. Let the movement come from your hips. Draw slow, smooth circles with your hips while your upper body stays quiet.
Gentler version: Make the circle smaller. If your balance feels shaky, lightly hold a wall or the back of a chair. Breathe evenly through your nose.
March in place. One minute with easy nose breathing
- Lift one knee, then the other, like a slow march.
- Swing arms lightly. Keep shoulders soft.
- Breathe in for a count of four and out for a count of four.
Important: Stand tall while you march. Land softly on your feet and keep your ribs gently drawn in. Breathe evenly through your nose and keep your shoulders relaxed.
Gentler version: Keep your toes on the floor and lift your heels only.Stronger version: Lift your knees a little higher but stay smooth and controlled.
Sun Salutation Yoga steps (Surya Namaskar)
The Sun Salutation (Surya Namaskar) is a simple morning sequence of twelve yoga asanas or steps where each pose is linked to the next. It warms your whole body and helps your mind feel steady. You move and breathe together, so you feel focused and light. In the traditional Hatha style, there are twelve steps done on one side, then the same twelve steps on the other side. You can practice it at home in a small space and adjust the pace to your level.First Pose in Surya Namaskar Yoga: Prayer at Heart (Pranamasana)
What it is
A short pause to center your mind and set a clean posture before you begin the flow.
How to do it
- Stand at the front of your mat. Feet together or hip width.
- Press your feet evenly into the floor. Big toe base, little toe base, and heels.
- Lift your kneecaps gently to wake the thighs.
- Lengthen your spine. Imagine the crown of your head rising to the ceiling.
- Draw your ribs gently in so the lower back stays easy.
- Relax your shoulders. Let your shoulder blades slide down your back.
- Bring your hands together at your chest. Palms touch. Thumbs rest on the breastbone.
- Soften your face and jaw.
- Breathe in through your nose for a slow count of four.
- Breathe out through your nose for a slow count of four.
Second Pose in Surya Namaskar Yoga: Reach Up (Hasta Uttanasana)
What it is
A simple upward reach that opens the front of the body and sets a tall posture for the flow.
How to do it
From Prayer at Heart, stand tall and press both feet evenly.
- Inhale through your nose and lift both arms overhead. Palms face each other.
- Keep ribs gently in and belly lightly firm so the lower back stays easy.
- Slide your shoulder blades down as your fingertips reach up.
- Grow tall first. Press your feet and lengthen through the crown of your head.
- Lift the chest from the upper back and a little backward. Let the head follow slightly, neck long and relaxed.
- Keep hips over heels. Knees soft, not locked. Gaze a little upward without dropping the head.
- Take one calm breath here. There should be no pain in the lower back or neck.
- Exhale to return head and chest to upright, arms still up and easy.
Third Pose in Surya Namaskar Yoga: Forward Fold (Pada Hastasana)
What it is
Forward Fold is a standing bend where you hinge at your hips, let your upper body hang toward your legs, and gently stretch the back of your body.
How to do it
From Reach Up, breathe out, and begin to fold
- Exhale. Hinge at your hips to start the fold. Keep your chest long as you begin to go down.
- Soften your knees. Bend them as much as you need for comfort.
- Keep a long spine on the way down. Imagine your tail moving back and your chest moving forward.
- Place your hands where they reach with ease. Floor, shins, or blocks are all fine.
- Shift a little weight toward the balls of your feet while your heels stay grounded.
- Once your hands land, relax your neck and let your head hang.
- Breathe slowly through your nose. Feel the back of your body lengthen.
- Stay for one calm breath. If the back tugs, bend your knees more.
Fourth Pose in Surya Namaskar Yoga: Right leg back to Lunge, knee down (Ashwa Sanchalanasana)
What it is
A knee-down lunge that opens the hips and lifts the chest while keeping the back safe.
How to do it
From your fold, place both hands on the mat or on blocks. Keep your knees soft and your spine long.
- Inhale and step your right foot back.
- Lower your right knee to the mat. Pad it with a small towel if needed.
- Keep your front knee over the middle of your front foot.
- Tuck the back toes or leave them untucked; choose what feels steady.
- Roll your shoulders back and widen your collarbones.
- Lift your chest and look slightly forward.
- Keep ribs gently in and your belly lightly firm so the lower back stays easy.
- Breathe slowly through your nose for one calm breath.
Fifth Pose in Surya Namaskar: Step to Plank (Dandasana)
What it is
A strong, straight body hold that builds core, shoulder, and leg strength.
How to do it
From Low Lunges, place both hands flat under your shoulders. Spread your fingers. Grip the mat lightly.
- Exhale and step your left foot back to meet the right so your body forms one straight line.
- Set wrists under shoulders. Press through palms and all ten fingers.
- Draw ribs in and keep the belly lightly firm so the lower back stays long.
- Reach heels back while the crown of the head reaches forward. Grow longer, not lower.
- Keep the neck long and eyes to the mat. Jaw soft.
- Breathe evenly through your nose for one calm breath.
Sixth Pose in Surya Namaskar: Knees, Chest, Chin (Ashtanga Namaskara)
What it is
A gentle floor transition that builds control in the arms and protects the lower back on the way to Cobra.
How to do it
From Plank, press the floor away, keep ribs in, and keep the neck long.
- Exhale. Lower your knees to the mat. Place a small towel under them if needed.
- Keep your hips slightly lifted so the lower back stays long.
- Keep your elbows close to your ribs as you bend your arms.
- Lower your chest lightly to the mat first.
- Then place your chin on the mat. Shoulders stay away from the ears.
- Keep your belly lightly firm and your ribs in so the front of the body feels supported.
- Breathe softly through your nose.
Seventh Pose in Surya Namaskar: Cobra (Bhujangasana)
What it is
A gentle backbend that opens the chest and strengthens the upper back while the hips stay on the mat.
How to do it
Keep your hands under your shoulders. Tops of the feet on the mat. Hips stay grounded.
- Inhale through your nose.
- Press your hands lightly and slide your chest forward before lifting.
- Lift your chest a little off the mat. Keep your hips down.
- Keep elbows bent and close to your ribs.
- Draw your shoulder blades down and slightly in toward the spine.
- Keep ribs gently in so the lower back stays long.
- Keep the back of your neck long. Gaze at the mat or just slightly forward.
- Breathe one calm breath. If you feel a pinch in the lower back, lower a bit.
Eighth Pose in Surya Namaskar Yoga: Downward Facing Dog (Adho Mukha Svanasana)
What it is
A gentle inverted V that lengthens the back, wakes the shoulders and legs, and steadies the breath.
How to do it
From Cobra, place your toes under. Hands stay under shoulders. Take a soft breath in. As you breathe out, press through your hands and lift your hips up and back.
- Exhale. Tuck your toes and lift your hips up and back.
- Place your hands shoulder-width apart with fingers spread. Press through the finger pads and knuckles, not only the heels of the hands.
- Keep wrists even and press the floor away to lift from the shoulders.
- Bend your knees a little, especially if your back feels tight.
- Send hips back as you lengthen your spine. Think long back rather than pushing heels down.
- Keep ribs gently in and belly lightly firm so the lower back stays long.
- Neck long, eyes to the mat between your feet or slightly forward.
- Breathe slowly through your nose.
Ninth Pose in Surya Namaskar Yoga: Step right foot forward to Lunge, knee down (Ashwa Sanchalanasana)
What it is
A knee down lunge that opens the left hip and lifts the chest. This is the return lunge on the right side round.
How to do it
From Dog, look between your hands. Bend the knees a little. Keep the spine long.
- Inhale and step the right foot between your hands. If it stops short, slide it forward with your hand.
- Lower the left knee to the mat. Pad it with a small towel if needed.
- Place the right knee over the right ankle so it stacks in the middle of the foot.
- Choose back toes tucked or untucked as feels steady.
- Roll shoulders back, widen collarbones, and lift the chest.
- Keep ribs gently in and the belly lightly firm so the lower back stays easy.
- Breathe one calm breath through your nose.
Tenth Pose in Surya Namaskar Yoga: Forward Fold (Pada Hastasana)
What it is
A standing bend that releases the back of the body and settles the breath.
How to do it
Place both hands down. Exhale and step the left foot forward to meet the right. Keep your spine long as you arrive.
- Exhale and fold at your hips.
- Soften your knees so the lower back stays easy.
- Keep a long spine as you come down, then let the head hang.
- Place your hands where they reach with ease. Floor, shins, or blocks are all fine.
- Release the jaw and eyes. Breathe slowly through your nose.
- Shift a little weight toward the balls of your feet while your heels stay grounded.
- Stay for one calm breath. If the back tugs, bend your knees more.
Eleventh Pose in Surya Namaskar Yoga: Reach Up (Hasta Uttanasana)
What it is
A tall upward reach that lifts the front of the body and sets a clean posture before you finish the round.
How to do it
Press your feet evenly. Inhale to rise.
- How to do it with micro actions
- Inhale and stand up smoothly.
- Rise with a long spine. Think tall from heels to crown.
- Press your feet and lightly firm your thighs as you come up.
- Lift both arms overhead at shoulder width. Palms face each other.
- Keep ribs gently in so the lower back stays easy.
- Slide your shoulder blades down so the shoulders stay easy.
- Keep the neck long and your gaze soft, straight ahead or slightly up.
- Breathe one calm breath here.
Twelfth Pose in Surya Namaskar: Prayer at Heart (Pranamasana)
What it is
A short pause to close the round. It settles breath and posture before you switch sides.
How to do it
From Reach Up, exhale and bring your hands to your chest. Palms touch. Thumbs rest on the breastbone.
- Stand tall. Press both feet evenly. Knees soft, not locked.
- Lengthen your spine. Grow tall through the crown of your head.
- Ribs gently in. Keep the lower back easy.
- Shoulders relaxed. Let shoulder blades slide down your back.
- Neck long. Chin level.
- Take one steady breath in and out through your nose. Let the face and jaw soften.
Once you complete all 12 steps on the right side, repeat them on the left side.
Number of rounds of Sun Salutations based on level
- Beginner: four to six rounds, five days a week
- Comfortable: eight to twelve rounds, five or six days a week
- Busy day option: do three rounds only, or pair with the eight-minute core flow
Common problems and quick fixes
- Tight hamstrings in the fold: bend your knees and use blocks
- Wrists ache in plank or dog: use fists or come to forearms; shorten the hold
- Lower back pinches when lifting up: keep ribs in, use a smaller backbend in Cobra
- Neck strain: look at the mat, not forward
- Breath gets choppy: slow down and take one standing rest breath
Three-minute cool down
- Child's Pose with a cushion, one minute
- Supine hamstring stretch with a strap, thirty seconds each side
- Legs up on a chair, one minute, breathe slowly
Practice plan
- Start with four days a week.
- When it feels comfortable, move to five or six days.
- Keep one rest day. On other days, add the eight-minute core flow or do a shorter set of rounds.
How does this help your weight loss plan?
Sun Salutation warms the whole body, builds light strength, and trains steady breathing. It supports the simple plate by calming cravings and setting a clear start to the day. Done most days, it builds the habit that keeps results coming.
Final takeaway
Sun Salutation is a twelve-step flow you do on the right side and then the left. Warm up for two minutes. Breathe in on lifting moves and breathe out on folding moves. Hold one slow breath in each step. Rest ten to fifteen seconds between rounds if you need it. In Step 4, the leg that steps back returns forward in Step 9. Use gentle choices any time, like bent knees, hands on blocks, knees down in plank, and a small backbend. Keep ribs gently in, neck long, and the front knee over the middle of the foot. End with a short cool down and Shavasana. Start with four to six rounds most days and build to eight to twelve when ready. Move without pain.
Keep form clean, keep breath steady, and choose a round count you can repeat. Small steps, most days, win.