Sun Salutation: All Types, Benefits & How To Do It Properly

Sun salutation, or Surya Namaskar, is one of the most fundamental and powerful sequences in yoga. This basic flow is often incorporated in beginner, intermediate, and advanced yoga classes. It is a complete physical exercise and meditation in motion—promoting a breath-and-movement connection that cultivates inner awareness. 

What is a Sun Salutation?

Sun salutation is a sequence of yoga poses performed in a continuous flow and is synchronized with the breath. It is traditionally practiced at sunrise as a way to honor and connect with the energy of the sun. It is often practiced as a warm-up before a full yoga session or as a standalone practice to build strength, flexibility, and mindfulness, which is why it is an essential part of many yoga traditions.

Sun salutation consists of a series of poses that transition smoothly into one another, synchronizing movement with breath. Each movement corresponds with either an inhalation or exhalation, creating a dynamic meditation that energizes the body, enhances focus, and calms the mind. This practice dates back thousands of years and remains a foundational sequence in many yoga styles, including Hatha, Ashtanga, and Vinyasa.

Benefits of Sun Salutation

When you practice sun salutations regularly, you will notice several physical, mental, and emotional benefits, such as:

• Improved flexibility: Each movement lengthens and stretches different muscle groups, increasing overall flexibility.
• Muscle strength: This flow encourages the engagement of muscles, including your core, legs, and arms, which helps build endurance and muscle tone.
• Enhanced circulation: The rhythmic flow of movement and breath increases blood circulation and oxygenates the body.
• Improved cardiovascular health: Repeated rounds elevate the heart rate (that is why it’s a great warm-up exercise), boosting overall cardiovascular fitness.
• Better posture: The practice encourages spinal alignment and strengthens postural muscles.
• Reduced stress and anxiety: The combination of movement and breath calms the nervous system.
• Increased focus and mindfulness: Synchronizing breath with movement enhances concentration and awareness.
• High energy levels: Sun salutations stimulate the body’s energy channels, promoting vitality and alertness.
• Improved gratitude and connection: Traditionally a form of sun worship, it fosters a sense of appreciation and connection to nature.

Different Types of Sun Salutations

Although sun salutations usually include almost the same asanas, multiple variations are being used in different practices, each with unique elements. The most common ones are:

1. Sun Salutation A (Surya Namaskar A)

Surya Namaskara A is a sequence of yoga poses often practiced as a warm-up and a foundational flow in Ashtanga yoga. It is one of the most basic types of sun salutation and a shorter version compared to Surya Namaskara B.

Here’s how to do it:

1. Mountain Pose (Tadasana): Stand tall with feet together, arms at sides. Prepare.
2. Upward Salute (Urdhva Hastasana): Inhale as you raise your arms overhead, palms together. 
3. Forward Fold (Uttanasana): Exhale as you hinge at hips, fold forward, and bring your hands toward the floor. 
4. Halfway Lift (Ardha Uttanasana): Inhale, lift halfway up with a flat back with hands on shins or the floor.
5. Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale, step or jump back, then bend your elbows to lower into a push-up position.
6. Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, lift your chest, straighten the arms while keeping the shoulders away from the ears, and bring your thighs off the floor.
7. Downward-Facing Dog (Adho Mukha Svanasana): Exhale, tuck your toes to lift the knees and hips up and back, forming an inverted “V” shape. Hold for five breaths.
8. Transition to Ardha Uttanasana: Inhale, look between the hands, then step or jump forward (bringing your feet between your hands) as you exhale.
9. Halfway Lift (Ardha Uttanasana): Inhale, lift halfway with hands on the floor or shins.
10. Forward Fold (Uttanasana): Exhale, fold forward again.
11. Upward Salute (Urdhva Hastasana): Inhale, rise up, arms overhead, palms together in prayer.
12. Mountain Pose (Tadasana): Exhale as you lower your arms to your sides.

2. Sun Salutation B (Surya Namaskar B)

Surya Namaskara B is a slightly longer and more dynamic variation of Surya Namaskara A. It is part of the warm-up sequence for Ashtanga yoga and is also practiced in Vinyasa. It includes all the postures in Surya Namaskara A but has additional poses, such as Chair Pose (Utkatasana) and Warrior I (Virabhadrasana I), making it more challenging and strengthening.

Here’s the full sequence for Surya Namaskara B:

1. Mountain Pose (Tadasana): Stand tall with feet together, arms at sides. Prepare.
2. Chair Pose (Utkatasana): Inhale, bend your knees to sit on air, and sweep your arms overhead, keeping your palms together or shoulder-distance apart. Keep your knees over your toes.
3. Forward Fold (Uttanasana): Exhale, hinge at hips, fold forward, hands toward the floor. 
4. Halfway Lift (Ardha Uttanasana): Inhale, lift halfway up with a flat back.
5. Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale, step or jump back, bend your elbows to lower halfway down, keeping them close to your sides.
6. Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, puff your chest out, straighten your arms as you bring the shoulders away from the ears, then lift your thighs off the floor.
7. Downward-Facing Dog (Adho Mukha Svanasana): Exhale, tuck the toes, lift your knees and hips up and back, forming an inverted “V” shape, tailbone pointing up.
8. Right Foot Forward – Warrior I (Virabhadrasana I): Inhale, step your right foot forward, press the left heel on the mat, bend the right knee at a 90-degree angle, lift both arms overhead with palms pressed together in prayer, look up to your hands.
9. Chaturanga Dandasana: Exhale, bring the right leg back and lower down through the push-up position.
10. Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, bring your chest out, straighten your arms, keep the shoulders away from the ears, and lift your knees and thighs off the mat.
11. Downward-Facing Dog: Exhale, lift hips up and back.
12. Left Foot Forward – Warrior I: Inhale, step left foot forward, bend the knee, bring the right heel down, then lift arms overhead, gaze to your hands.
13. Chaturanga Dandasana: Exhale, bring your left leg back, bend the elbows to lower down.
14. Upward-Facing Dog: Inhale, lift the chest, keeping the knees and thighs off the mat.
15. Downward-Facing Dog: Exhale, push back to an inverted “V,” and hold for five breaths.
16. Halfway Lift (Ardha Uttanasana): Inhale, step or jump forward, lifting the spine halfway.
17. Forward Fold (Uttanasana): Exhale, and fold forward.
18. Chair Pose (Utkatasana): Inhale, bend your knees, and raise your arms overhead.
19. Mountain Pose (Tadasana): Exhale, straighten your legs to stand tall while lowering your arms at the sides.

3. Classical Hatha Sun Salutation

The classical hatha sun salutation (traditional Surya Namaskar) is an older version of the sun salutation sequence typically practiced in hatha yoga. Unlike Surya Namaskara A and B from Ashtanga, this version is slower, more meditative, and sometimes includes mantras for a more spiritual experience.

Here’s how you do it:

1. Prayer Pose (Pranamasana): Stand tall, feet together, hands in a prayer at the heart. Breathe normally to prepare.
2. Upward Salute (Hasta Uttanasana): Inhale, stretch arms up and back, arching the spine slightly.
3. Forward Fold (Pada Hastasana): Exhale, hinge at the hips, fold forward, bringing your hands toward your feet.
4. Equestrian Pose (Ashwa Sanchalanasana): Inhale, step the right leg back, bring your right knee down, raise your arms up while looking up.
5. Plank Pose (Dandasana): Exhale, step the left leg back, body in a straight line with shoulders away from the ears and tucking the tailbone down. Inhale.
6. Eight-Limbed Pose (Ashtanga Namaskara): Exhale, lower knees, chest, and chin to the floor (hips stay up).
7. Cobra Pose (Bhujangasana): Inhale, slide forward, lift your chest, keep elbows slightly bent and shoulders down.
8. Downward-Facing Dog (Adho Mukha Svanasana): Exhale, tuck your toes as lift your knees and hips up, forming an inverted “V.”
9. Equestrian Pose (Ashwa Sanchalanasana): Inhale, step the right foot forward, left knee down, bring your hands up, and look up.
10. Forward Fold (Pada Hastasana): Exhale, bring the left foot forward, fold at the hips, hands on the mat.
11. Upward Salute (Hasta Uttanasana): Inhale, stretch arms up and back as you lift your torso up to a slight backbend.
12. Prayer Pose (Pranamasana): Exhale as bring hands to heart.

Note: This is half a round. To complete one full round, repeat the sequence starting with the left leg in step 4.

4. Moon Salutation (Chandra Namaskar)

The Moon Salutation (Chandra Namaskar) is a cooling, meditative yoga sequence that honors the lunar energy (Chandra) in contrast to the sun salutations, which are energizing and heat-building. It is often practiced in the evening or during a full moon to cultivate calmness, balance, and introspection.

Unlike Sun Salutations, Moon Salutations are performed side to side, resembling the phases of the moon.

Here’s a common version of the sequence as a guide:

1. Mountain Pose (Tadasana): Stand tall, hands at heart in prayer. Breathe to prepare.
2. Upward Salute (Urdhva Hastasana): Inhale, lift the arms overhead, palms together in prayer.
3. Side Stretch (Indudalasana): Exhale, bend to the right, stretch the left side. Inhale back to center, exhale, bend to the left.
4. Goddess Pose (Utkata Konasana): Step your feet wide apart, bend your knees, and bring your arms in a goalpost position. Inhale.
5. Star Pose (Utthita Tadasana): Straighten your legs, and extend your arms up and open above your shoulders (in a letter “V”). Exhale.
6. Triangle Pose (Trikonasana): Turn your right foot out, extend your right arm down to the mat or the shin, then lift your left arm up. Inhale as you look at your top hand.
7. Pyramid Pose (Parsvottanasana): Exhale, square your hips to your right leg and bring both hands to the floor as you fold over the right leg.
8. Low Lunge (Anjaneyasana): Bend your right knee with your left leg extended, then bring your arms overhead as you inhale.
9. Side Lunge (Skandasana): Exhale, shift your weight to the left, keeping the right leg straight while bending the left knee. Turn your right toes pointing upward.
10. Garland Pose (Malasana): Inhale, straighten the legs, then bend both knees again, coming into a deep squat with your hands in prayer at your heart center.
11. Side Lunge, opposite side (Skandasana): Exhale, shift weight to the right, keeping the left leg straight with left toes pointing up.
12. Low Lunge (Anjaneyasana, left side): Inhale, bend your left knee, square your hips, and lift your arms overhead, hands in prayer position as you look up.
13. Pyramid Pose (Parsvottanasana, left side): Exhale, straighten the bent leg and fold over the left leg.
14. Triangle Pose (Trikonasana, left side): Inhale, extend the left arm down (either on the floor or your shin), then lift the right arm up, looking up.
15. Star Pose (Utthita Tadasana): Exhale, step your feet wide apart, and extend your arms upward in the letter “V” position.
16. Goddess Pose (Utkata Konasana): Inhale, bend your knees, and lift your arms with bent elbows in a goalpost.
17. Side Stretch (Indudalasana): Exhale, return to standing with feet together, then stretch to the right and the left.
18. Mountain Pose (Tadasana): Inhale, bring your torso back to the center, lowering your hands at the heart.

Note: While this is called a “moon” salutation, it is also included as a warm-up flow in most yoga sequences, especially those that aim for a more calming practice—which is why we included this sequence in this article. 

Modifications for Different Needs

For Beginners: Step back instead of jumping into the plank pose (especially for Surya Namanskara A and B). Keep your knees on the ground in Chaturanga.

For Back Pain: Avoid backbends (for cobra, upward-facing dog, and upward salute during the classical hatha sun salutations) and focus on controlled movement. You may also put the knees on the ground for planks and chaturanga.

For Wrist Sensitivity: Use fists or blocks in downward-facing dog and plank, or skip these poses altogether.

For Pregnant Yoga Students: Modify by skipping chaturanga, avoiding jumping back and forward, and widening the stance in forward folds.

How Many Sun Salutations You Should Do Per Day

The number of sun salutations you should do per yoga session depends on your goal, fitness level, and available time. Ideally, it’s best to practice under the supervision of a certified yoga teacher to ensure that you don’t overdo the practice.

Here’s a breakdown based on different intentions:

For a Quick Energy Boost

You can do three to six rounds. This is great for busy schedules, morning wake-ups, or a short warm-up before a full yoga session. It can help increase blood flow and activate muscles.

For a Full-Body Workout and Strength 

Doing eight to twelve rounds of your chosen sequence can provide a complete strength, flexibility, and endurance workout. Combining the different types of salutation flows will also work best.

For Weight Loss & Stamina

You can do a longer practice of sun salutations, up to around 20 rounds. This calorie-burning, cardio-like workout also builds muscular endurance to improve strength, flexibility, and mental discipline.

For a Traditional Yogic Practice (Guided by a Yoga Teacher)

Advanced and traditional practitioners perform 108 rounds of sun salutations during spiritual rituals (e.g., during the equinox or solstice). This practice builds mental resilience, focus, proper breathing, and a deeper connection to the yoga traditions. It usually takes around 45 minutes to 1.5 hours, depending on your pace.

Best Time to Do Sun Salutations

The ideal time to practice sun salutations depends on your goal, energy levels, and schedule. However, traditional yogic wisdom suggests that the best time is at sunrise, facing east, to honor the sun’s energy. If you do the moon salutation, it’s best to do it at night. 

1. Morning (Sunrise) – Best for Energy and Fresh Start

Practicing on an empty stomach wakes up the body and mind. It helps to increase circulation, improve digestion, and relieve stiffness from sleep. It is ideal for starting the day with focus and positivity.

2. Midday (Lunch Break) – Best for a Quick Energy Boost 

If you feel tired or stiff from sitting, doing sun salutations during the middle of the day can increase energy and circulation. It can work as a natural reset without needing caffeine.

3. Evening (Sunset) – Best for Relaxation and Stress Relief 

Slower, meditative sun salutations help relieve stress and tension from the day. It helps transition into a restful evening without overstimulating the body. For deeper relaxation, moon salutation is the best option.

No matter what time of the day you practice, it’s important to find a yoga teacher who can help you with your alignment, breathing, and pacing to ensure safety and effectiveness.

Conclusion

Sun salutations are a holistic practice that nurtures body, mind, and spirit. They serve as a bridge between movement and mindfulness. Incorporating Surya Namaskara (including the moon salutation) into your daily routine allows you to cultivate a deeper connection to your breath, enhance your flexibility, and embrace a more balanced lifestyle. So roll out your mat, greet the sun (also the moon), and enjoy the flow!