Surya Namaskar is a flow of 12 poses linked to your breath. Follow the figure, read the short cues, and move on when you are ready.
Move gently and stop if anything hurts. See a doctor first if you are pregnant or have back pain, high blood pressure, a heart condition, a hernia or recent surgery. Yoga is best learned with a qualified teacher.
This shows one set of Surya Namaskar, taking the right leg back. A full round is two sets: repeat it taking the left leg back.
The 12 steps, their order, the breathing and the alignment follow the Sun Salutation as taught by The Art of Living and the Sri Sri School of Yoga in their beginner video and guide. The wording here is our own, and this page is not affiliated with or endorsed by them.
The muscle highlights are a general guide written for this prototype. They have not yet been reviewed by a yoga teacher or physiotherapist, and this is not medical advice.
A softer tint on the shorts or on a pale tendon sheet means the coloured muscle lies underneath it.
The muscles and bones of the figure are adapted from Z-Anatomy (CC BY-SA 4.0), which builds on BodyParts3D, © The Database Center for Life Science (CC BY-SA 2.1 Japan). They were reshaped to fit this figure and simplified; the adapted figure in this page is shared under CC BY-SA 4.0. Head, hands, feet and hair from the MakeHuman community. 3D rendering by three.js.