The yoga flow “Sun Salutation” is known as “Surya Namaskar”<\/em> <\/strong>in Sanskrit. \u201cSurya\u201d<\/em> means sun, and \u201cNamaskar\u201d<\/em> translates as greeting or bow \u2013 originally, therefore, a greeting to the sun. It\u2019s important to note that there isn\u2019t just one Sun Salutation. The form and sequence vary depending on the yoga style and are, in the way we know them today, probably of more modern origin.<\/p>\n\n Historical research suggests that the Sun Salutation emerged in the early 20th century<\/strong>, influenced by yoga, physical training and the gymnastics of that era. The idea of combining movement with breath and mindfulness draws on older traditions of sun worship and contemplative practices. Over time, the Sun Salutation evolved into a kind of moving meditation long before it became a standard element of modern yoga styles.<\/p>\n\n Many people enjoy the Sun Salutation A sequence because it\u2019s simple, logical and requires no additional equipment.<\/strong> All you need is your mat and a bit of curiosity, and a smooth, flowing movement sequence unfolds \u2013 one that fits easily into daily life.<\/p>\n\n The Sun Salutation is also wonderfully adaptable. You can practise it slowly and mindfully, or repeat it dynamically to build warmth. Beginners in particular appreciate its simplicity<\/strong> and that it can be adjusted to your energy levels and body. It’s used both as a warm-up for further yoga poses and as a practice in its own right \u2013 a compact “training session\u201c within two square metres.<\/strong><\/p>\n\n The Sun Salutation is often experienced not only as physical exercise but also as a brief mental reset.<\/strong> Godse et al. (2015) studied university students under high stress. After practising the Sun Salutation regularly over an extended period, participants reported greater physical relaxation, a calmer mind and an increased sense of balance and inner peace<\/strong> compared to a control group.<\/p>\n\n Bhutkar et al. (2011) examined the Sun Salutation over several months as a form of regular training. Their research focused less on relaxation and more on physical effects such as strength and general endurance. Their findings suggest that the Sun Salutation \u2013 when performed consistently \u2013 can also function as an effective workout.<\/p>\n\n Both studies highlight the same thing: the Sun Salutation works through the interaction of movement, breath and repetition.<\/strong> How clearly these effects are felt is highly individual and depends on how mindfully and regularly you practise at your own pace.<\/p>\n\n In Sun Salutation A, breath sets the pace \u2013 not speed. It shapes how fluid the sequence feels and how much spaciousness lies between movements. Unlike many other activities, the breath does not merely accompany the movement but guides it. Opening movements pair with inhalation; folding and lowering movements follow the exhalation.<\/p>\n\n For beginners especially, it\u2019s helpful to consciously place breath first. It helps keep the chest open, releases tension in the shoulders and neck, and improves bodily awareness.<\/strong> If your breath becomes shorter, it\u2019s a clear signal to slow down. Sun Salutation A is designed to adapt to you \u2013 not the other way round. You can stay for several breaths in Downward-Facing Dog, and bend your knees in the forward fold to keep your breathing free.<\/p>\n\n A few simple reminders<\/strong> can help:<\/p>\n\n Sun Salutation A<\/strong> is more compact and easier in terms of coordination and strength. You move through fewer stages, can step rather than jump back, and can choose, for example, the small Cobra instead of a full backbend.<\/p>\n\n Sun Salutation B<\/strong> adds more demanding poses such as Chair Pose and Warrior Pose. These require more leg strength and more precise breath control. They can be a fun challenge for athletic practitioners but may feel overwhelming for beginners. Yoga teachers typically introduce B once breathing and stability are well established. Think of the difference between A and B as a progression option, not as better or worse.<\/p>\n\n Here is a common, modern version of Sun Salutation A, ideal for beginners.<\/strong><\/p>\n\n Each movement matches a single breath. Move steadily and smoothly \u2013 it\u2019s not about perfection, but rhythm.<\/p>\n\n Alignment:<\/strong> Stand upright with your feet hip-width apart. Distribute your weight evenly, keep your knees relaxed and your spine long and natural.<\/p>\n\n Bring your hands to your heart. Take a few calm breaths.<\/p>\n Inhale<\/strong><\/p>\n\n Sweep your arms out to the sides and up, palms facing each other. Lengthen upwards and slightly backwards without collapsing into the lower back. Keep your shoulders relaxed and your core engaged.<\/p>\n Exhale<\/strong><\/p>\n\n Fold from the hips into a forward bend. The pelvis tilts forward, the knees stay soft, and the spine can round. Let your head and neck relax.<\/p>\n Inhale<\/strong><\/p>\n\n Lift your upper body, lengthening your spine. Look forwards or slightly down. Rest your fingertips on your shins or on the floor.<\/p>\n Hold your breath<\/strong><\/p>\n\n Step both feet back into Plank position. Hands under your shoulders, body in one long line. Engage your core and avoid arching your lower back. This is a brief transition.<\/p>\n Exhale<\/strong><\/p>\n\n Lower knees, chest and chin to the floor, keeping your hips slightly lifted. A gentle back arch is fine here to ease the spine.<\/p>\n\n (Advanced practitioners move directly into Chaturanga.)<\/p>\n Inhale<\/strong><\/p>\n\n Place the tops of your feet on the floor, hands under shoulders. Lift your head and chest gently using your back muscles. Keep your elbows close and your neck long.<\/p>\n Exhale<\/strong><\/p>\n\n Press your hands into the mat, spread your fingers and lift into Downward-Facing Dog. Lengthen your back and lift your hips. Bend your knees if needed \u2013 prioritise a long spine over straight legs.<\/p>\n Exhale<\/strong><\/p>\n\n Step your feet forward to the top of the mat.<\/p>\n\n Inhale<\/strong><\/p>\n\n Lift into Half Forward Bend again.<\/p>\n Exhale<\/strong><\/p>\n\n Fold back into the forward bend.<\/p>\nWhy is the Sun Salutation so popular in yoga?<\/strong><\/h2>\n\n
The effect of the Sun Salutation on body and mind<\/strong><\/h2>\n\n
Breathing in Sun Salutation A \u2013 the rhythm of movement<\/strong><\/h2>\n\n
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Sun Salutation A and B \u2013 the difference<\/strong><\/h2>\n\n
Sun Salutation A in 12 steps \u2013 your practice<\/strong><\/h2>\n\n
1. Mountain Pose \u2013 Tadasana<\/strong><\/h3>\n\n
![\"Mountain](\"https:\/\/www.alpinetrek.co.uk\/blog\/wp-content\/uploads\/2026\/01\/1_Berghaltung.jpg\")
<\/a><\/figure>\n<\/div>\n2. Extended Mountain Pose \u2013 Urdhva Hastasana<\/strong><\/h3>\n\n
<\/a><\/figure>\n<\/div>\n3. Standing Forward Bend \u2013 Uttanasana<\/strong><\/h3>\n\n
<\/a><\/figure>\n<\/div>\n4. Half Forward Bend \u2013 Ardha Uttanasana<\/strong><\/h3>\n\n
<\/a><\/figure>\n<\/div>\n5. Plank \u2013 Phalakasana<\/strong><\/h3>\n\n
<\/a><\/figure>\n<\/div>\n6. Knees\u2013Chest\u2013Chin \u2013 Ashtanga Namaskara<\/strong><\/h3>\n\n
<\/a><\/figure>\n<\/div>\n7. Small Cobra \u2013 Bhujangasana<\/strong><\/h3>\n\n
<\/a><\/figure>\n<\/div>\n8. Downward-Facing Dog \u2013 Adho Mukha Svanasana<\/strong><\/h3>\n\n
<\/a><\/figure>\n<\/div>\n9. Half Forward Bend \u2013 Ardha Uttanasana<\/strong><\/h3>\n\n
<\/a><\/figure>\n<\/div>\n10. Standing Forward Bend \u2013 Uttanasana<\/strong><\/h3>\n\n