How to Do Sun Salutation (Surya Namaskar) in Hatha Yoga – Proper Step-by-Step Guide
Surya Namaskar, or Sun Salutation, is a foundational sequence in Hatha Yoga that honors the sun’s energy while warming the body, synchronizing breath with movement, and cultivating mindfulness. This dynamic yet mindful flow prepares you for deeper postures, improves circulation, builds strength and flexibility, and brings the body, mind, and spirit into harmony.
Performed slowly and with awareness, Sun Salutation becomes a moving meditation. In Rishikesh’s sacred atmosphere, it takes on even greater power. Here’s the proper, traditional way to practice Surya Namaskar in Hatha Yoga.
Preparation: Set the Intention
Before beginning, stand in Tadasana (Mountain Pose). Ground your feet, lengthen your spine, relax your shoulders, and bring hands into Anjali Mudra (prayer position) at the heart center.
Close your eyes for a moment. Take a few deep breaths. Set a simple intention (e.g., gratitude, vitality, peace). This centers your mind and connects you to the practice.
Step-by-Step Sun Salutation Sequence
Tadasana (Mountain Pose) – Starting Position
Stand tall with feet together or hip-width apart. Arms relaxed by sides or in prayer at heart. Inhale deeply, lengthening the spine. Exhale, root down through the feet. Feel grounded and centered.
Hasta Uttanasana (Raised Arms Pose)
Inhale – Raise your arms overhead, palms facing each other or touching. Arch slightly back if comfortable, gazing up toward thumbs. Stretch the whole front body. Keep shoulders relaxed.
Uttanasana (Standing Forward Fold)
Exhale – Fold forward from the hips, bringing chest toward thighs. Let head hang, release neck. Place hands on floor beside feet (or on shins/thighs if tight hamstrings). Bend knees if needed.
Ardha Uttanasana (Halfway Lift)
Inhale – Lengthen spine, lift torso halfway up. Hands on shins or floor. Keep back flat, gaze forward. Create space in the spine.
High Plank / Chaturanga Dandasana (Low Plank)
Exhale – Step or jump back to High Plank. Body in one straight line. Inhale here, then exhale and lower slowly to Chaturanga (elbows bent 90°, elbows close to sides). Knees down modification optional.
Bhujangasana (Cobra Pose) or Urdhva Mukha Svanasana (Upward-Facing Dog)
Inhale – Press tops of feet down, lift chest. For Cobra: keep elbows bent, hips on floor. For Upward Dog: straighten arms, lift thighs off floor. Open chest, draw shoulders back.
Adho Mukha Svanasana (Downward-Facing Dog)
Exhale – Lift hips up and back into Downward Dog. Hands shoulder-width, feet hip-width. Press heels toward floor (bend knees if tight). Lengthen spine, relax head and neck. Hold 5 breaths.
Step or Jump Forward to Uttanasana
Inhale – Step or jump feet forward between hands. Exhale into forward fold (Uttanasana). Knees soft if needed.
Ardha Uttanasana (Halfway Lift)
Inhale – Lengthen spine, lift halfway. Flat back, gaze forward.
Uttanasana (Forward Fold)
Exhale – Fold fully forward again.
Hasta Uttanasana (Raised Arms Pose)
Inhale – Rise slowly, sweeping arms out and up. Arch slightly back if comfortable.
Tadasana (Mountain Pose) – Closing
Exhale – Return to standing, hands in prayer or by sides. Pause, feel the energy.
How to Flow Mindfully Through Surya Namaskar
- Breath is key: Inhale on extension/opening movements, exhale on flexion/folding. Never hold breath.
- Move slowly: Hatha style emphasizes awareness over speed—focus on alignment and sensation.
- Use modifications: Bend knees in folds, lower knees in Chaturanga, stay in Downward Dog longer if needed.
- Repeat rounds: Practice 3–12 rounds depending on energy level. Start with 2–3 for beginners.
- End mindfully: After final round, rest in Tadasana or Savasana to integrate the energy.
Benefits of Practicing Sun Salutation in Hatha Yoga
- Warms up the entire body and joints
- Improves flexibility, strength, and circulation
- Synchronizes breath with movement for mindfulness
- Balances solar/lunar energies (ha-tha)
- Boosts energy, reduces stress, and prepares for deeper practice
Practice Sun Salutation in Rishikesh
Rishikesh offers the perfect setting to master Surya Namaskar—amid spiritual energy, expert guidance, and the sacred Ganges. At Ashtanga Yoga in Rishikesh, we teach traditional Hatha-inspired Sun Salutations in our classes and workshops, helping you move with awareness, breath, and devotion.
Final Thoughts
Sun Salutation is more than a sequence—it’s a moving prayer, a celebration of life and energy. Performed mindfully in Hatha Yoga, it awakens the body, steadies the mind, and opens the heart.
Step onto your mat, breathe deeply, and let each round bring you closer to balance and inner peace. Join us in Rishikesh to experience the true essence of this sacred flow.