Sun Salutation (Surya Namaskar)

Not yet reviewed by a qualified teacher Names and order checked against 7 sources

The steps in order

#	Step	Hold	Cues and options
1	Mountain Pose Tāḍāsana	1 exhale	Mountain pose (Tadasana): stand tall, palms together or by the sides.
2	Upward Salute Ūrdhva Hastāsana	1 inhale	Upward salute (Urdhva Hastasana): arms overhead.
3	Standing Forward Fold Uttānāsana	1 exhale	Standing forward bend (Uttanasana): knees bent as needed, hands on blocks if useful.
4	Half Standing Forward Fold Ardha Uttānāsana	1 inhale	Half lift (Ardha Uttanasana): lengthen the spine.
5	Chaturanga Caturaṅga Daṇḍāsana	1 exhale	Step back to plank and lower halfway; knees down is fine.
6	Upward-Facing Dog Ūrdhva Mukha Śvānāsana	1 inhale	Or cobra pose for beginners.
7	Downward Dog Adho Mukha Śvānāsana	1 to 5 breaths	Knees bent to keep the back long.
8	Half Standing Forward Fold Ardha Uttānāsana	1 inhale	Step forward to half lift.
9	Standing Forward Fold Uttānāsana	1 exhale	Standing forward bend.
10	Upward Salute Ūrdhva Hastāsana	1 inhale	Upward salute: rise with a long spine.
11	Mountain Pose Tāḍāsana	1 exhale	Return to mountain pose. Repeat 3 to 5 rounds.

Props and adaptations

Bend the knees in every fold and use blocks under the hands; lower from the knees or use knees-chest-chin instead of chaturanga; use cobra instead of upward-facing dog; step instead of jumping; keep the head above the heart or use a chair version if balance or blood pressure is a concern.

https://yogavacation.com/practice-plans/sun-salutation/ · printed October 19, 2026

The steps in order

Props and adaptations

Sources