Beginner's Friendly Guide to Sun Salutations

Understanding Sun Salutations

If you’ve ever stepped into a yoga class and heard the teacher say “Let’s begin with Sun Salutations…” you may have wondered what exactly that means.

Sun Salutations - traditionally known as 'Surya Namaskar' are one of the most recognised sequences in yoga. They are often used 'at the beginning of practice to warm the body, connect movement with breath and help focus the mind before moving into deeper postures.

At first, Sun Salutations can feel fast, confusing or even intimidating for beginners. But once broken down, they become a beautiful moving meditation that helps build strength, flexibility, mobility and awareness.

In this guide, we’ll explore:

• What Sun Salutations are

• The purpose of Surya Namaskar A

• Beginner-friendly tips to help you feel more confident on the mat

What is a Sun Salutation?

Traditionally, Sun Salutations were practiced in honour of the sun - a symbol of energy, vitality and life.

In modern yoga classes, they are used as a flowing sequence of postures linked together with breath. Each movement either expands the body on an inhale or softens / folds the body on an exhale.

The practice becomes rhythmic, meditative and energising.

Think of Sun Salutations as:

• A warm-up for the body

• A reset for the mind

• A way to connect breath and movement together

Surya Namaskar A (Sun Salutation A)

Surya Namaskar A is the most commonly taught version and a great place for beginners to start.

It introduces the foundations of:

• Forward folds

• Plank

• Chaturanga Dandasana

• Upward Facing Dog

• Downward Facing Dog

  
  

The Traditional Flow

1. Mountain Pose (Tadasana)

2. Upward Salute (Urdhva Hastasana)

3. Forward Fold (Uttanasana)

4. Half Lift (Ardha Uttanasana)

5. Step or jump back

6. Lower through Chaturanga Dandasana or knees, chin, chest

7. Upward Facing Dog (Urdhva Mukha Svanasana)

8. Downward Facing Dog (Adho Mukha Svanasana)

9. Step or jump forward

10. Half Lift (Ardha Uttanasana)

11. Forward Fold (Uttanasana)

12. Upward Salute (Urdvha Hastasana)

SURYA NAMASKAR A - SUN SALUTATION A

Beginner Tips for Surya Namaskar A

1. Bend Your Knees

One of the biggest misconceptions in yoga is that your legs need to stay straight.

In forward folds, bending the knees can help:

• Protect the lower back

• Reduce strain in the hamstrings

• Allow more ease in the movement

2. Step Instead of Jump

You do not need to jump between poses.

Stepping back slowly helps you:

• Build control

• Improve stability

• Learn proper alignment

3. Lower the Knees

Chaturanga Dandasana is challenging, even for experienced yogis!

It’s completely fine to:

• Lower the knees

• Lower all the way to the floor

• Replace Upward Dog with Low Cobra Pose

  
  

Yoga is about adapting the practice to your body, not forcing the body into the practice.

4. Focus on the Breath First

The breath is more important than how the posture looks.

Try to remember:

• Inhale Up = Expand / Open

• Exhale Down = Fold / Soften

  
  

Even if you forget the sequence, returning to the breath will help guide you.

Common Beginner Concerns

“I can’t keep up.”

You are not supposed to know the sequence immediately.

Yoga is a practice of repetition. Over time the body remembers.

“I’m not flexible enough.”

Flexibility is not a requirement for yoga.

Sun Salutations help improve mobility gradually over time.

“Everyone else seems to know what they’re doing.”

Every experienced yogi was once a beginner.

Most people in the room are focused on their own practice — not judging yours.

How to Practice at Home

If you’re new to yoga, begin slowly.

Try:

• 2–3 rounds of Surya Namaskar A

• Moving slowly with your breath

• Taking pauses whenever needed

  
  

Consistency is more important than intensity. Even 5–10 minutes can make a difference.

Final Thoughts

Surya Namaskar A is often the first sequence students learn in yoga, but it’s also one that experienced practitioners return to again and again.

It teaches you how to:

• Move with awareness

• Connect to the breath

• Build strength and resilience

• Find steadiness in both body and mind

  
  

And perhaps most importantly, it reminds us that yoga is not about perfection.

It’s about showing up, breathing and beginning exactly where you are.

Next Blog Coming Soon…

In the next part of this series, we’ll explore Surya Namaskar B (Sun Salutation B) a stronger, more energising sequence that introduces poses such as Chair Pose and Warrior I.

Looking to deepen your practice?

Join us at Yoga Collective for beginner-friendly yoga classes designed to help you build confidence on the mat.