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Yoga flows

Sun salutation for beginners (step by step)

Sun salutations link about a dozen poses to the breath. This session teaches the pieces first, each in its easier version: bend your knees in the folds, lower with your knees down, and use low cobra instead of upward dog. Step rather than jump. When three slow rounds feel easy, try the full version, then the sun salutation flow.

20 minBeginner11 movesNo equipmentHamstrings · Abs · Shoulders · Chest · Triceps · Back
Follow along: a timer, a cue and the next move, one step at a time.

Standing half

3 rounds · Rest A few breaths standing between rounds

  1. Mountain Pose (Tadasana)3 slow breaths
    Beginner · 3D demoThen breathe in and reach your arms overheadHarder: Tree pose (Vrksasana)
  2. Standing toe touch (forward hang)3 breaths
    Beginner · Hamstrings, Calves, Back · 3D demoBreathe out and fold, knees bent, hands on your shins or on blocksHarder: Seated forward fold (Paschimottanasana)
  3. Hip hinge fold3 slow lifts
    Beginner · 3D demoBreathe in to lift half way with a long back, out to fold; then breathe in and rise with your arms upHarder: Seated forward fold (Paschimottanasana)

Floor half

  1. Straight-arm plank (high plank)2 holds of 3 to 5 breaths
    Intermediate · Abs, Shoulders, Chest · 3D demoKnees down if your back sags; fists or forearms if your wrists hurtEasier: Knee hover (Pilates tabletop hover)Harder: Leg pull front (Pilates leg pull down)
  2. Knee push-up3 slow lowers
    Beginner · Chest, Triceps, Shoulders · 3D demoKnees down and elbows by your ribs: your way down instead of chaturangaHarder: Push-up
  3. Low cobra (Bhujangasana)3 lifts, 2 breaths at the top
    Beginner · Back, Chest, Shoulders · 3D demoInstead of upward dog: lift your chest a little, hands lightHarder: Cobra pose (Bhujangasana)
  4. Downward-facing dog (Adho Mukha Svanasana)2 holds of 5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoBend your knees generouslyEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  5. Low lunge (Anjaneyasana)3 breaths each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoPractise stepping a foot forward between your handsHarder: High lunge (crescent lunge, Ashta Chandrasana)

Put it together

  1. Sun salutation A (Surya Namaskar A)3 slow rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoOne breath per movement and 5 breaths in downward dog. Lower with your knees down, use low cobra or cobra instead of upward dog, and rest in child's pose between rounds if you need toEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)

Rest

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wideHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse Pose (Savasana)2 to 3 min
    Beginner · 3D demoFrom mid-pregnancy, lie on your side or propped up

Tips

  • Step back and forward rather than jumping while you learn.
  • With osteoporosis, keep every fold to a flat-back half way: a UK consensus advises modifying or avoiding repeated or end-range forward bending.
  • With glaucoma or high blood pressure that isn't under control, keep the head-down parts short, or do the standing half only, and keep breathing.
  • Sore wrists: do the standing half only, or come down onto your forearms for the plank and keep downward dog short.
  • In pregnancy, ask your midwife or doctor first. As your bump grows, skip the face-down cobra and lower to all fours instead, keep your feet hip-width apart in the folds, and step rather than jump.
  • Come up slowly from the folds if you feel light-headed.
  • Done briskly, sun salutations are moderate exercise: 10 to 20 minutes of continuous rounds can count toward your 150 minutes a week.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the sun salutation for beginners (step by step) take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 3 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.