poses
Level up your yoga practice with this popular, traditional, and ancient practice with our easy-to-follow guide. Bonus: download our free eBook!
Updated on: 23rd June 2025
Posted on: 23rd June 2025
If you’re looking for a simple, enjoyable way to start your day that provides a diverse range of health benefits, consider practicing Sun Salutations. The traditional sun salutation is a special sequence of yoga postures accompanied by specific breathing patterns. With all kinds of physical, mental, and spiritual benefits, a Sun Salutation practice is the perfect start to your day—especially if you have limited time and you want a full body, mind, and spirit workout!
Known in Sanskrit as Surya Namaskar (Sur-yah-Namah-skar), this sequence of twelve yoga poses is thousands of years old. Keep reading to learn more about this ancient, powerful practice.
It has been said that the different parts of the body are governed by different Devas (deity or divine light). The Solar plexus (located behind the navel, which is the central point of the human body) is said to be connected with the Sun, which is why it is called the solar plexus. When the first rays of the sun fall on the solar plexus, it is very good for your body. This is why it is good to do Surya Namaskar (Sun Salutations) in the early morning. Ancient Rishis recommended the practice of Surya Namaskar because this sequence expands the solar plexus, which increases one’s creative and intuitive abilities.
The solar plexus has a profound impact on the central nervous system, optic nerves, stomach, and what we usually call our “gut feeling.” It is the second brain in our body. When the solar plexus contracts, you can feel sad, depressed, or have other negative feelings. When the solar plexus expands, the intuitive mind awakens, and the mind becomes clear and focused.
World-renowned spiritual leader and master of meditation, Gurudev Sri Sri Ravi Shankar, says, “All our emotions get stored in the solar plexus, and it is also the point where one’s gut feelings arise. The size of the solar plexus is said to be like the size of a small gooseberry. However, for those who do yoga, meditation, and Sudarshan Kriya breathwork, it becomes much bigger – almost three to four times bigger than the normal size. The more expanded your solar plexus, the greater is your mental stability and your intuition.”
With regular practice, Sun Salutations can yield:
Improved cardiovascular health and circulation
Improved metabolism
Increased flexibility
Improved balance and coordination
Increased strength
Reduced stress and anxiety
Improved mindfulness and well-being
Back injuries
Injuries to the shoulders, arms, or wrists
Abdominal surgery
Pregnancy
Child’s Pose
Cat Cow Pose
Marching in place or dancing
One round of the Sun Salutation sequence consists of two sets, the first leading with the right leg and the second leading with the left in the fourth and ninth positions. Start by doing two to four rounds and gradually build up to twelve rounds.
Stand at the edge of your yoga mat, keep your feet together, and balance your weight equally on both feet.
Expand your chest and relax your shoulders.
As you inhale, lift both arms up from the sides. As you exhale, bring your palms together in front of the chest in a prayer position.
Benefits:
Establishes a state of humility, gratitude, concentration, and calmness
Helps maintain body balance and relaxes the nervous system
As you inhale, lift the arms overhead, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
To deepen the stretch, push the pelvis forward a little bit. Ensure that you reach up with your fingers rather than trying to bend backward.
Benefits:
Stretches the abdominal and intestinal muscles, arms, and spinal cord
Expands the chest, resulting in a full intake of oxygen
Breathing out, stretch forward, and bend downwards from the waist, keeping the spine erect.
As you exhale completely, bring your hands down to the floor beside your feet to come into Standing Forward Bend.
You may bend the knees, if necessary, to bring the palms down to the floor.
To deepen the stretch, straighten the knees.
Benefits:
Tones abdomen, muscles of thighs, and legs
Stretches the spine and back muscles
Opens the hips and shoulders
Breathing in, push your right leg back as far as possible.
Bring the right knee to the floor and look up.
The left foot is in between the palms.
Benefits:
Tones abdomen, muscles of thighs, and legs
Makes the spine and neck flexible
Good for indigestion, constipation, and sciatica
As you breathe in, take the left leg back and bring the whole body in a straight line.
Keep your arms perpendicular to the floor.
Benefits:
Strengthens arms, back, and abdominal muscles
Helps cure certain problems in the spinal column and cord
Improves posture
Calms the mind
Gently bring your knees down to the floor and exhale. Take the hips back slightly as in a child’s pose, then slide forward.
Rest your chest and chin on the floor. Raise your posterior slightly.
The two hands, two feet, two knees, and chest and chin should touch the floor. Abdomen remains off the floor.
Benefits:
Strengthens the nerves and muscles of the shoulders, arms, back, and chest
Enhances the flexibility of the back and spine
Reduces tension and anxiety
Slide forward and raise the chest up into the Cobra Pose.
You may keep your elbows bent in this pose with the shoulders away from the ears. Look up.
As you inhale, gently push the chest forward. As you exhale, gently push the navel down. Keep the toes flat on the floor.
Benefits:
Benefits the adrenal glands and kidneys, sending them a richer supply of blood
Tones ovaries, uterus, and liver
Strengthens the muscles of the back, abdomen, and entire upper body
Aids menstrual irregularities
Relieves constipation
Elevates mood
Invigorates the heart
Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ (/\) posture, Downward-Facing Dog.
How to deepen this yoga stretch?
If possible, try to keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
Benefits:
Stretches arm, back, and abdominal muscles
It can help remedy certain problems with the spinal column and cord
Increases blood flow to the brain and head region
Breathing in, bring the right foot forward between the two hands, the left knee down to the floor, press the hips down, and look up.
Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor to deepen the stretch.
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees if necessary.
Gently straighten the knees, and if you can, try touching your nose to the knees. Keep breathing.
Breathing in, roll the spine up, hands go up, and bend backward a little bit, pushing the hips slightly outward.
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backward.
On your next exhalation, first, straighten your body, then bring your arms down. Relax in Mountain Pose and observe the sensations in your body.
Benefits:
Helps maintain the balance of the body
Relaxes the nervous system
Before you start practicing Sun Salutations, download our FREE e-book, Sun Salutation: Your Full Guide to Master the Age-old Yoga Sequence, and learn how you can prepare yourself for doing the 108 Sun Salutations challenge! The e-book also contains beautiful audio of powerful Surya Namaskar mantras.
If you would like help with Sun Salutations from our yoga teachers, visit our Online Yoga Studio.
When practiced regularly, breathing and meditation supercharge yoga’s life benefits. To get the most out of your yoga practice, add Sudarshan Kriya, also known as SKY Breath Meditation.
SKY practitioners report:
Greater mental focus
Healthier blood pressure
Enhanced deep sleep
Mental fortitude
Increased joy and optimism
Decreased stress, anxiety, and depression
