Yoga
Surya Namaskar
BeginnerA flowing sequence of 12 poses that warms and energizes the entire body.
Target muscles
Full Body
Calories burned
~8 kcal / set
Secondary muscles
Core, Shoulders
Equipment
Yoga Mat
Goal
General Fitness
Sets / Reps
3 × 1
Benefits
- • Full-body warm-up and mobility flow
- • Builds flexibility and mind-body awareness
Step by step
- 1Start standing tall with palms together at your chest.
- 2Flow through the forward fold, plank, and cobra positions.
- 3Move through downward dog and step back to standing.
- 4Repeat the full sequence, flowing with your breath.
Breathing guide
Inhale on backward-bending poses, exhale on forward-folding poses.
Common mistakes
- • Rushing through the poses without controlled breathing
- • Skipping the warm-up before deeper stretches
Safety tips
- • Move slowly and match each transition to a breath.
- • Modify any pose that feels uncomfortable.
Variations
- • Chandra Namaskar (moon salutation)