5 Minute Yoga: How to do Hatha Yoga Sun Salutations (Step by Step)

This quick, 5 minute yoga flow will show you how to do the classical Hatha yoga style sun salutations sequence step by step. In this video, we start with half sun salutations to warm up before moving on to the full sun salutation sequence.

This is what I was taught during my first 200 hour yoga teacher training in India.

Re-watch this video as many times as you need to memorize the sequence. These are great yoga poses for beginners.

The benefits of practicing sun salutations regularly include noticeable improvements in your yoga practice; more specifically improvements in coordination, balance, strength and flexibility.

💖 Miranda

Also in this series:
How & When to do Moon Salutations (Chandra Namaskar) Step by Step
20 Minute Hip Opening Yoga for Hikers
Access my full library of 75+ Free Yoga Videos

What are Hatha Yoga Sun Salutations?

A sun salutation (Surya Namaskar) by definition is a specific sequence of yoga poses (asanas) practiced in the same order each time.

There are many different styles (lineages) of yoga and sun salutations. Hatha yoga is one of the most traditional, based on the original 15 asanas (poses) in the Hatha Yoga Pradipika.

One reason we call them sun salutations is because we are mimicking the rising and setting of the sun as we move up, down, forward and backward on our mats.

How To Do Sun Salutations:

For thousands of years, yogis practiced sun salutations outdoors, in the morning and facing East, where the sun rises. The sun also represents the light of our own consciousness.

You can practice sun salutations a la carte, or use them as a full body warm up before other yoga poses and sequences.

If you are new to sun salutations, start with 3-5 and work your way up to doing more like 10, 15, 20 or more.

The more you practice, the easier it will be to coordinate the movements with your breath (inhales and exhales).

On special occasions such as the Winter Solstice and Summer Solstice, it is traditional to practice 108 sun salutations. (We also did this on the last day of my yoga teacher training in India.)

Hatha Yoga Sun Salutations Sequence Step by Step:

1. Start at the top of your mat, standing with your feet hips-width apart and hands together at the heart.

2. Release your arms by your sides. [INHALE]

3. Sweep the arms upward on either side of the body, palms facing each other.

4. Arms and body move downward together as you fold forward. {EXHALE]

5. Bring the body back half-way up, creating a flat back with the hands on the shins below or above the knees. [INHALE]

6. Fold forward again. (It’s ok if you can’t touch your toes.) [EXHALE]

7. Bend the knees as much as you need to bring the hands to the ground then step the right foot backwards [INHALE], letting the back knee rest on the Earth [EXHALE]. Your left knee should be aligned over your left ankle so your front leg makes roughly a 90º angle.

8. Raise both arms up towards the sky in a low lunge position. [INHALE] After a moment, bring the hands back to the Earth. [EXHALE]

9. Bring the arms back to the Earth then step the left foot back to meet the right foot. [INHALE]

10. Let your knees come down to the Earth. [EXHALE]

11. Hands should be underneath your shoulders so that your elbows can bend along side your body (NOT bowed out to the sides). Lower yourself down to the ground: chin & chest first followed by the hips.

12. Release the tops of the feet to the Earth and keep your hands underneath your shoulders with elbows bent. Raise the head and chest up into cobra pose. [INHALE]

13. Curl the toes under and push your body off of the Earth. [EXHALE] Move the hips up and back into downward dog pose. Take a full breath in this pose before moving on. [INHALE + EXHALE]

14. Step the right foot forward [INHALE] and rest the back (left) on the Earth [EXHALE]. One hand is on either side of the right leg, which is at a 90º angle.

15. Raise the arms up towards the sky for another low lunge. [INHALE] Bring the hands back to the Earth. [EXHALE]

16. Step the back (left) foot forward to meet the right. You can keep your hands on the Earth in front of you or bring them back up to your shins. [INHALE]

17. Forward fold. [EXHALE]

18. Sweep the arms up towards the sky again and bring the palms together above your head. [INHALE]

19. End this sequence the same way you started at the top of your mat with hands pressed together at the heart. [EXHALE]

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Also in this series:

How & When to do Moon Salutations (Chandra Namaskar) Step by Step

20 Minute Hip Opening Yoga for Hikers

Access my full library of 75+ Free Yoga Videos

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Disclaimer: Yoga and meditation provide great benefits but only you know your own body and limits. Please consult your health care professional with any questions or concerns before starting any physical or exercise program. When participating in any physical activity, there is the possibility of injury. The creators of these videos, its distributors, and performers are not liable for any injury, accident, or health impairment befalling and viewer of this program or any individual utilizing the techniques suggested in this video.