Yoga · Volume 20
The Sun Salutation Handbook
Surya Namaskar, breath by breath
The Surya Namaskar Masterclass
Essential edition
- All 12 positions with breath cues
- Modifications for every body
- From 3 rounds to 12 — safely
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About this book
Twelve positions. One breath per movement. A sequence practised for generations, which can warm, strengthen and calm you in under fifteen minutes.
This handbook teaches Surya Namaskar step by step: every position with alignment cues, breath timing, common mistakes and modifications. It covers the main variations, how to build from 3 to 12+ rounds safely, how to use the sequence for strength, mobility, fat loss or calm, and when to avoid or adapt it.
Suitable for beginners and experienced practitioners, and for everyone in between.
Inside: 21 chapters
- 01What Is Surya Namaskar?
- 02Benefits
- 03Before You Begin
- 04The Twelve Positions
- 05The Breath Map
- 06Modifications
- 07Variations
- 08Building Your Practice
- 09Surya Namaskar for Different Goals
- 10Weekly Plans
- 11The Mental Side
- 12Common Questions
- 13Your 30-Day Log
- 14The Anatomy of a Round
- 15Common Mistakes
- 16Surya Namaskar for Specific Groups
- 17Pairing with Pranayama
- 18The 108 Tradition
- 19Practitioners' Stories
- 20Troubleshooting
- 21Glossary
Read the introduction
Chapter 1
What Is Surya Namaskar?
Surya Namaskar — "salutation to the sun" — is a flowing sequence of postures linked with the breath. Traditionally practised at sunrise, facing east, it is one of the best-known practices in yoga.
Why it's so popular
• Complete: it moves the spine forwards and backwards and works the arms, shoulders, core, hips and legs.
• Efficient: a few rounds take only a few minutes.
• Adaptable: it can be slow and meditative or fast and vigorous.
• Needs no equipment: a mat and a small space are enough.
A short history
Sun worship has ancient roots in India, including Vedic hymns to Surya. The flowing physical sequence we practise today became widely popular in the 20th century, notably promoted by the Raja of Aundh and later taught by many yoga schools. Today there are several versions — the classical 12-step sequence, Ashtanga's Surya Namaskar A and B, and others.
There's no single "correct" version. What matters is moving with the breath, with attention, and within your capacity.
The book continues for 56 pages across 21 chapters.
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From first pose to the Sutras
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