A step-by-step guide to sun salutation in yoga

By Kate Hassett

A step-by-step guide to sun salutation in yoga
Forget coffee, here is why you should start your day with Surya Namaskar or Sun Salutation, every morning.

Surya Namaskar or Sun Salutation is an ancient technique of paying respect or expressing gratitude to the Sun for its powerful life-giving qualities.

A set of 12 postures, the practice of Surya Namaskar is best completed at sunrise, but the versatile exercise is equally as beneficial whenever you wish to practise it. If conducted at morning, the revitalising poses help refresh and awaken the mind, preparing you for the day ahead.

If conducted in the afternoon, the poses can help energise a tired body and if done in the evening, the poses can help to unwind and relax in preparation for sleep.


When completed at a fast pace, the poses can also be a great cardiovascular workout assisting muscle building and weight loss.

Regular practise of the these postures can treat, heal and manage ailments all around the body and has an incredible effect on everything from our mental health to inspiring creativity.

Traditionally, the Sun Salutation sequence consists of two rounds of 12 asanas. Move from posture to posture by either an inhalation or an exhalation and always breathe through your nose. Here is one variation you can try at home.

Read about the various health benefits in the infographic above and try this exercise for yourself tomorrow morning and see the difference it could make.


Print Recipe


Let us keep you up to date with our weekly MiNDFOOD e-newsletters which include the weekly menu plan, health and news updates or tempt your taste buds with the MiNDFOOD Daily Recipe. 

Member Login