Surya Namaskar · for every age
Rise with the sun.
Every meal, every morning and every bit of energy we have comes from the sun. Surya Namaskar is how we say thank you: with our body, our breath or a few words of gratitude.
Gentle mornings, one breath at a time
Aaj Suryanamaskar kiya kya?
आज सूर्यनमस्कार किया क्या?
Be the first to say Haan, kiya! today.
Every salute counts. Moved, breathed or said thank you, it all counts. Come back tomorrow, or make it a habit.
There's still time. Try two gentle rounds, a minute of sun breathing or a simple thank-you. Choose one.
Why the sun
We are alive because the sun rises.
Without the sun there would be no daylight, no warmth, no plants and no food. Every breath of energy we have begins with it. Yet because it rises every single morning, it is easy to take it for granted.
SUN IT UP is about building a relationship with the sun again: noticing it, greeting it and thanking it, every day.
Three ways to salute the sun
Surya Namaskar is more than one routine. You can greet the sun with your body, with your breath or with your words. Choose one, or bring all three into your morning.
- 01 Move with the sun The 12 flowing steps, one breath at a time, standing or on a chair. About 10 minutes, no equipment. Learn the 12 steps
- 02 Breathe with the sun Sit in the morning sun, close your eyes and breathe slowly as its warmth fills you. Anyone can do it, even sitting down. Try sun breathing
- 03 Thank the sun Chant a mantra, say a prayer or simply say thank you in your own words for the light, food and energy it gives. Say thank you
Follow the sun's path
Tap any step, or press play and follow one full round, breath by breath.
01
Pranamasana
Prayer pose
Stand tall, feet together, palms joined at your chest.
Made for every age and every morning
A reset before class
A short morning routine you can do in a hostel room, on a terrace or on the college ground.
- About 10 minutes, no equipment
- Practise with friends before class
- Bring the SUN IT UP videos to your college
Before the day begins
No gym, no commute, no kit. A few rounds fit before the morning rush, and children can join in too.
- Start with just 2 rounds
- Follow the guided video at home
- Get a gentle reminder on WhatsApp
At a pace that suits you
Chair Surya Namaskar: a gentle round done sitting on a sturdy chair. Plus sun breathing you can do sitting down, and a friendly community to stay connected with.
- Chair Surya Namaskar, step by step
- Sun breathing, sitting down
- Talk to your doctor before you begin
Practise together
Colleges, housing societies, workplaces, clubs and senior citizens' groups can show the SUN IT UP video series to their members.
- Free 5-video series, host guide and poster
- Report each screening in your private kit
- Official SUN IT UP Contributor badge and certificate
A salute to the sun
Surya Namaskar means "salutation to the sun". Respect for Surya runs deep in Indian traditions: people have greeted the sun with movement, with breath and with prayers of thanks for generations.
The steps differ slightly between traditions. We share one common version, with respect, for anyone who wants to begin.
- Respect for tradition
- Open to everyone
- Sequences vary
Make the sun your morning habit
A simple promise to yourself: salute the sun most mornings, with the 12 steps, sun breathing or a thank-you, at your own pace. Get a gentle nudge on WhatsApp if you like.
- 2 rounds · Gentle start
- 6 rounds · Steady
- 12 rounds · Full practice
It takes about a minute. Then join our WhatsApp Community to stay connected and get updates.
Before you begin
Yes. Start with our Learn page, go slowly, and do 2-3 rounds. Everyone begins as a beginner.
Yes. Surya Namaskar means saluting the sun. The 12 steps are its best-known form, but greeting the sun with your breath or with words of gratitude is a salute too. Many people bring all three into their morning.
One full round takes about a minute or two at a gentle pace. A few rounds fit into 10 minutes.
Traditionally at sunrise, facing the sun, on an empty stomach. Any time that works for you regularly is better than none.
No. Chanting is optional. Many people practise silently and focus on their breath, or thank the sun in their own words.
Join the community
Rise together, stay connected
Be part of the SUN IT UP family on WhatsApp: new videos, gentle reminders, stories from people practising, and news of everything that's coming up.
Share the sun with your people
Colleges, housing societies, workplaces, clubs and senior citizens' groups can register to show the SUN IT UP video series to their members.
- Early access to the 5-video series and a poster
- An Official SUN IT UP Contributor badge and certificate