A sun salutation is a short sequence of yoga poses that flow into one another, each linked with an in-breath or an out-breath. There are many versions. This gentle one keeps your knees on the floor and avoids deep backbends, so it suits most beginners.
The sequence
- Stand tall. Feet hip-width apart, palms together at your chest. Breathe naturally.
- Reach up (breathe in). Sweep your arms out and up.
- Fold forward (breathe out). Bend your knees generously and fold, resting your hands on your shins, blocks or the floor.
- Half lift (breathe in). Hands on your shins, lengthen your back.
- Step back to all fours (breathe out). Place your hands on the floor and step back one foot at a time, then lower your knees.
- Gentle cobra (breathe in). Lower your chest towards the floor, lie on your front and lift your chest a little, elbows bent and close to your sides.
- Child’s pose (breathe out). Push back to sit towards your heels and rest your forehead down.
- Come back to standing. Return to all fours, walk your hands back to your feet, and slowly roll up to standing on an in-breath.
Keep it safe
- Move at the speed of your breath, or slower. Take extra breaths whenever you need.
- Skip the forward fold and cobra, or ask a qualified teacher for options, if you have back problems, high blood pressure or are pregnant.
- Start with two or three rounds and rest afterwards.
Breathing through the sequence
A simple rule: breathe in as you lift or open the body, and breathe out as you fold or lower. If the breath feels rushed, add an extra breath in any pose. Smooth breathing matters more than finishing quickly.
Common questions
How many rounds should I do?
Start with two or three. Over a few weeks you might build up to five or six.
When is the best time?
Many people enjoy it in the morning to wake up the body. It is best done on an empty stomach.
My wrists hurt on all fours.
Spread your fingers wide, press through the whole hand, or rest on your forearms. See a health professional if pain continues.
Key points
- Link each movement to an in-breath or out-breath.
- Bend your knees and keep the cobra small.
- Rest afterwards.
Try it now: follow the guided yoga flow
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
