Sun Salutations (Surya Namaskar) form the foundation of many yoga practices, combining movement with breath to create a dynamic sequence that energizes the body and calms the mind. Proper execution requires attention to alignment, controlled transitions, and mindful breathing—elements often overlooked when rushing through the poses. The sequence typically consists of 12 foundational poses, though variations like Sun Salutation A, B, and C offer modifications for different skill levels. Beginners should prioritize form over speed, using modifications such as bent knees in forward folds or stepping (rather than jumping) between poses to avoid strain. Advanced practitioners can refine their practice by focusing on breath synchronization, deeper stretches, and smoother transitions between asanas.

Key takeaways for proper Sun Salutations:

• Alignment matters: Keep feet grounded in Mountain Pose, spine straight in forward folds, and shoulders stacked over wrists in Plank to prevent injury ^[1][2][6].
• Breath guides movement: Inhale during expansive poses (e.g., Raised Arms, Cobra) and exhale during contractions (e.g., Forward Bend, Downward Dog) to maintain rhythm ^[2][4].
• Modifications are essential: Bend knees in forward folds, lower knees in Plank, or use blocks to adapt poses to your flexibility level ^[5][7].
• Variations exist: Sun Salutation A focuses on foundational poses, while B and C introduce deeper lunges and warrior poses for added challenge ^[3][10].

Mastering Sun Salutations: Step-by-Step Technique and Common Mistakes

Core Sequence and Proper Form

The traditional Sun Salutation (Surya Namaskar) follows a 12-pose sequence designed to stretch and strengthen the entire body while synchronizing breath with movement. The sequence begins and ends in Mountain Pose (Tadasana), with each transition flowing deliberately to avoid jerky movements. The Art of Living outlines the full sequence as follows: Prayer Pose → Raised Arms → Standing Forward Bend → Equestrian Pose (low lunge) → Stick Pose (Plank) → Salute with Eight Parts (Chaturanga) → Cobra Pose → Downward-Facing Dog → repeat the lunge and forward bend before returning to Mountain Pose ^[6]. This symmetry ensures both sides of the body receive equal attention.

Critical alignment cues for each phase:

• Mountain Pose (Tadasana): Stand with feet together or hip-width apart, weight evenly distributed, and shoulders relaxed. Engage the core to support the spine ^[2].
• Raised Arms Pose (Hastauttanasana): Inhale as you sweep arms overhead, keeping ribs from flaring and gaze slightly upward to avoid neck strain ^[6].
• Standing Forward Bend (Hastapadasana): Hinge at the hips, not the waist, and bend knees generously if hamstrings are tight. Prioritize a straight spine over touching the floor ^[5].
• Plank Pose (Dandasana): Align wrists under shoulders, spread fingers wide, and engage the core to prevent sagging hips or raised buttocks—a common mistake that strains the lower back ^[2].
• Cobra Pose (Bhujangasana): Press into the tops of the feet, lift the chest while keeping shoulders down, and avoid overarching the lower back. Beginners can keep elbows slightly bent ^[4].

A frequent error in transitions is rushing from Downward-Facing Dog to Equestrian Pose, which can misalign the knees or hips. SarahBethYoga emphasizes stepping the foot between the hands (not beyond) and stacking the front knee directly over the ankle to protect the joint ^[4]. Similarly, collapsing in Chaturanga (Salute with Eight Parts) often stems from weak core engagement; modifying by lowering knees to the mat maintains integrity ^[2].

Breathwork and Adaptations for All Levels

Coordinating breath with movement is non-negotiable in Sun Salutations, as it regulates energy flow and prevents fatigue. The general rule is to inhale during expansive or upward motions (e.g., raising arms, lifting into Cobra) and exhale during contractions or downward motions (e.g., folding forward, lowering into Chaturanga) ^[2]. Caley Alyssa’s tutorial reinforces this by cueing breaths for each pose, such as inhaling deeply in Upward Salute and exhaling fully in Forward Bend to release tension ^[8].

For beginners or those with limited flexibility, modifications ensure safety without sacrificing benefits:

• Forward Fold (Hastapadasana): Bend knees deeply to bring the torso closer to the thighs, eliminating gaps between the stomach and legs. This protects the lower back while still lengthening the spine ^[5].
• Low Lunge (Ashwa Sanchalanasana): If the back knee feels strained, place a folded blanket or towel underneath it for cushioning ^[7].
• Downward-Facing Dog (Adho Mukha Svanasana): Keep knees bent and heels lifted to prioritize spinal length over hamstring stretch. Pedaling the feet (alternating bending one knee at a time) can ease tightness ^[4].
• Chaturanga (Ashtanga Namaskara): Lower knees to the mat first, then lower the chest and chin, keeping elbows hugged in to avoid shoulder strain ^[2].

Advanced practitioners can intensify the sequence by:

• Adding jump-throughs between poses (e.g., floating from Downward Dog to Forward Fold) to build core strength ^[3].
• Holding Plank or Chaturanga for 3–5 breaths to increase endurance ^[7].
• Incorporating Warrior Poses in Sun Salutation B or C for deeper hip and leg engagement ^[10].

Yoga International advises against fixating on the number of repetitions; instead, focus on quality over quantity. For example, practicing 3–5 rounds with precise alignment yields greater benefits than 10 rushed rounds ^[7]. Similarly, the Art of Living recommends starting with 2–3 rounds daily and gradually increasing as stamina improves, ideally on an empty stomach in the morning for optimal energy boost ^[6].