Morning Sun Salutation
An energizing Surya Namaskar sequence perfect for starting your day. This flow warms up the entire body, builds heat, and connects breath with movement. Suitable for all levels.
Prerequisites
None — suitable for complete beginners
Notes
Practice on an empty stomach, ideally at sunrise. Focus on smooth, continuous breath throughout the sequence.
Pose Sequence(8 poses)
Tadasana
ताडासनStand tall with feet together, arms at sides. Ground down through all four corners of the feet.
Urdhva Hastasana
ऊर्ध्व हस्तासनInhale and reach arms overhead, palms facing each other. Lengthen through the spine.
Uttanasana
उत्तानासनExhale and fold forward from the hips. Let the crown of the head hang heavy.
Plank Pose
फलकासनInhale and step back to plank. Shoulders over wrists, body in one line.
Chaturanga
चतुरंगExhale and lower halfway down, elbows close to ribs.
Urdhva Mukha Svanasana
ऊर्ध्व मुख श्वानासनInhale, roll over toes, lift chest. Press hands down, lift hips.
Adho Mukha Svanasana
अधो मुख श्वानासनExhale, lift hips up and back. Press hands and feet down. Lengthen spine.
Tadasana (Return)
ताडासनInhale, walk or jump feet to hands. Exhale, fold. Inhale, rise to standing.