12-Step Sun Salutation: The Ultimate Yoga Routine for Energy & Flexibility

The 12-Step Sun Salutation: Yoga's Perfect All-Around Exercise

The Sun Salutation (Surya Namaskar) is yoga's most complete sequence, combining movement, breath and mindfulness. Practiced in the morning, it energizes your body and relieves stiffness. Done at night, it promotes deep relaxation - many insomniacs find 6-12 rounds help them sleep. Follow these 12 steps to master this transformative practice.

How to Perform the Sun Salutation

Starting Position: Stand tall with feet slightly apart, palms pressed together at chest (prayer position). Breathe deeply to center yourself.

Step 1: Inhale deeply as you sweep arms overhead, palms facing. Gently arch back, tightening glutes. Hold for 3 seconds.

Step 2: Exhale while folding forward from hips, keeping legs straight. Let hands rest on floor beside feet (or as close as possible). Bring forehead toward knees.

Step 3: Inhale and step right leg back into lunge position. Left knee aligns over ankle, right knee hovers slightly above floor. Lift chest and gaze upward.

Step 4: Exhale while stepping left leg back to meet right, coming into plank position. Body forms straight line from head to heels, core engaged.

Step 5: Lower knees, chest and forehead to floor while exhaling. Hips stay slightly lifted (modified cobra position).

Step 6: Inhale as you unpeel into upward-facing dog: tops of feet press down, chest lifts, shoulders roll back. Hold for 3-5 breaths.

Step 7: Exhale while lifting hips into downward-facing dog. Press palms firmly, lengthen spine, and try to bring heels toward floor.

Step 8: Inhale and step right foot forward between hands, returning to lunge position. Keep left leg extended behind you.

Step 9: Exhale while bringing left foot forward to meet right, returning to forward fold position.

Step 10: Inhale deeply as you sweep arms overhead and arch back, repeating the opening movement.

Step 11: Exhale while returning to starting prayer position. Take a moment to observe how your body feels before repeating.

Benefits of Regular Practice

This flowing sequence stretches and strengthens all major muscle groups while synchronizing breath with movement. Regular practice improves circulation, boosts energy, enhances flexibility, and calms the mind. For best results, aim for 3-12 rounds daily, moving slowly and mindfully through each position.

Remember: Yoga isn't about perfect poses, but about showing up on your mat. Modify as needed and let your breath guide your movement.