Learn Surya Namaskar
Three ways to salute the sun: move, breathe and give thanks. Prefer to sit? Try Chair Surya Namaskar. Start with whichever feels right today, at your own pace.
[Video: full round, demonstrated slowly with voice cues]
01 · Move with the sun
The 12 steps
Move slowly, breathe steadily, and go only as far as feels comfortable. Watch the full video first, then follow along step by step.
Before you begin
- Practise on an empty stomach, ideally in the morning, facing the sun if you can.
- Use a mat or a non-slip surface, and wear comfortable clothes.
- Start with 2-3 rounds. Add more as your body gets used to it.
- Breathe through your nose. Never hold your breath in a way that strains you.
- New to exercise, pregnant, or managing a health condition? Check with your doctor first and read our Health disclaimer.
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01
Breathe out
Pranamasana
Prayer pose
Stand tall, feet together, palms joined at your chest.
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02
Breathe in
Hasta Uttanasana
Raised arms
Lift your arms up and back, gently opening your chest.
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03
Breathe out
Hastapadasana
Standing forward bend
Fold forward from the hips and bring your hands toward the floor.
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04
Breathe in
Ashwa Sanchalanasana
Low lunge
Step your right leg back, knee down, and look up.
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05
Hold
Dandasana
Plank
Step the left leg back so your body forms one straight line.
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06
Breathe out
Ashtanga Namaskara
Eight-point salute
Lower knees, chest and chin to the floor, hips slightly raised.
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07
Breathe in
Bhujangasana
Cobra
Slide forward and lift your chest, elbows soft, shoulders relaxed.
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08
Breathe out
Parvatasana
Mountain
Lift your hips up and back into an upside-down V.
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09
Breathe in
Ashwa Sanchalanasana
Low lunge
Bring your right foot forward between your hands and look up.
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10
Breathe out
Hastapadasana
Standing forward bend
Bring the left foot forward and fold over your legs.
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11
Breathe in
Hasta Uttanasana
Raised arms
Rise up slowly, arms reaching up and back.
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12
Breathe out
Pranamasana
Return to standing
Lower your arms, stand tall and relax, palms at the chest.
That's half a round. Repeat with the left leg leading in steps 4 and 9 to complete one full round. Small differences between traditions are normal.
Make it easier
- Prefer to sit? Do every step on a chair with Chair Surya Namaskar, just below.
- Keep your knees bent in the forward bends.
- In the plank, drop your knees to the floor.
- Skip the cobra and stay in a gentle lift of the chest.
- Practise near a wall or chair for balance.
Build the habit
Take the pledge and get your own practice tracker. Log your rounds each morning and watch your streak grow.
For senior citizens and anyone who needs support
Chair Surya Namaskar
A gentle round of 10 steps, done sitting on a sturdy chair, beginning and ending in prayer pose. You keep the flow and the breath of Surya Namaskar without getting down to the floor. Ideal for senior citizens, and for anyone with stiff knees, a sore back or uncertain balance.
Set up safely
- Use a sturdy chair without wheels, placed against a wall so it cannot slide. Avoid folding chairs.
- Sit on the front half of the seat with your back tall and your feet flat on the floor, hip-width apart.
- Move slowly and breathe through your nose. Never hold your breath.
- Stop if you feel dizzy or uncomfortable. With high blood pressure, a back, knee or hip problem, or after recent surgery, ask your doctor first.
Chair Surya Namaskar, step by step
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StartBreathe outPrayer pose
Pranamasana
Sit tall on the front half of the chair, feet flat and hip-width apart. Join your palms at your chest.
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01Breathe inRaised arms
Hasta Uttanasana
Raise both arms overhead and lean back gently against the backrest. Look up only as far as is comfortable.
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02Breathe outForward bend
Hastapadasana
Fold forward from the hips and let your hands move down towards the floor beside your feet. Relax your neck.
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03Breathe inRight knee to chest
Ashwa Sanchalanasana
Sit up, hold your right knee with both hands and draw it towards your chest. Lift your chin and look up.
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04Breathe outHead to knee
Keep holding the right knee, gently round your back and bring your forehead towards the knee.
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05Breathe naturallyLeg lift
Place the foot down. Hold the sides of the seat, lean back a little and lift both legs straight out in front of you. Easier: keep your heels on the floor.
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06Breathe inRaised arms
Hasta Uttanasana
Feet back on the floor. Raise both arms overhead and lean back gently against the backrest.
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07Breathe outForward bend
Hastapadasana
Fold forward from the hips, hands moving down towards the floor.
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08Breathe inLeft knee to chest
Ashwa Sanchalanasana
Sit up, hold your left knee and draw it towards your chest. Lift your chin and look up.
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09Breathe outHead to knee
Keep holding the left knee, round your back and bring your forehead towards the knee.
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10Breathe inRaised arms
Hasta Uttanasana
Place the foot down, raise both arms overhead and lean back gently.
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EndBreathe out
Prayer pose
Pranamasana
Lower your arms, join your palms at your chest and rest for a breath or two.
That is one round. Start with 1 or 2 rounds and add more as you feel ready. Skip any step that does not feel right.
02 · Breathe with the sun
Breathe with the sun
A quiet way to salute the sun, sitting in its light. Good for any age, and for days when moving is not possible.
- 1
Find the sun
Sit or stand where the morning sun can reach you: a window, a balcony, a terrace or a garden. Let the light fall on your face and body.
- 2
Close your eyes
Sit comfortably with your back tall and your hands resting. Close your eyes. Never look straight at the sun.
- 3
Breathe in the light
Breathe in slowly through your nose. Imagine the sun's rays entering your body and filling you with warmth, and a lotus slowly opening inside you.
- 4
Breathe out slowly
As you breathe out, imagine the lotus gently closing and the rays flowing out of your body, taking tiredness with them.
- 5
Repeat for a few minutes
Continue for 5 to 10 breaths, or a few minutes. End with a moment of stillness, and a thank-you if you like.
Try a guided minute
Six slow breaths, about a minute. Breathe with the circle as it grows and shrinks, and close your eyes once you have the rhythm.
Sun safety
- Never look directly at the sun, even at sunrise. Keep your eyes closed.
- Choose gentle sun: early morning or late afternoon. Avoid the strong midday sun.
- A few minutes is enough. Move into the shade if you feel hot, dizzy or unwell.
- Breathe naturally. Never hold your breath or force it.
03 · Thank the sun
Thank the sun
Gratitude is one of the oldest ways to salute the sun. Chant a mantra, say a prayer, or simply say thank you in your own words. Face the sun if you can, with your palms together.
Mantras and prayers
ॐ घृणि सूर्याय नमः
Om Ghrini Suryaya Namah
Salutations to the radiant sun. A short mantra to repeat slowly, a few times.
ॐ भूर्भुवः स्वः।
तत्सवितुर्वरेण्यं
भर्गो देवस्य धीमहि।
धियो यो नः प्रचोदयात्॥
Om Bhur Bhuvah Swah,
Tat Savitur Varenyam,
Bhargo Devasya Dhimahi,
Dhiyo Yo Nah Prachodayat
The Gayatri Mantra, addressed to Savitr, the sun. "We meditate on the radiant light of the sun. May it awaken and guide our minds."
Say it in your own words
There is no wrong way to say thank you. Pick what you are grateful for today, or write your own.
Your words stay on your phone. Nothing is sent to us.