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Sun Salutation (Surya Namaskar)

Yoga / Popular

Learn the linked flow sequence that warms the body and links breath to movement.

What coaches agree on

  • Link one breath to one movement, letting your inhale and exhale set the pace through every transition instead of holding poses or rushing ahead.
  • Keep a generous bend in your knees through the forward folds, especially in the early rounds - it lets you fold deeper and eases the strain on your hamstrings and low back.
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  • Modify chaturanga by lowering your knees to the mat, or by lifting straight into cobra or upward dog, and treat that as your regular practice rather than only a beginner's fallback.

Common mistakes

  • Forcing the legs straight and pressing the heels toward the mat in downward dog, which shortens the spine instead of lengthening it.
  • Letting your weight sink back into your heels during the forward fold and halfway lift, instead of shifting it toward the balls of your feet.