Kriyā Kosha

Sūrya Namaskāra

Surya Namaskar

Slow and warm. One full breath per movement — never rush the fold.

12 minVataPittaKapha

How to do it

Move at one full breath per movement and never rush the forward fold. Keep a soft bend in the knees the whole way through, and let the arms follow the breath rather than lead it. If the pace leaves you breathless you are going too fast — this is a warming practice, not a cardio one.

SeatedSeated sun salutation — arms and spine only.

The sequence

12 steps
  1. 1PraṇāmāsanaStand tall, palms together at the heart. Exhale.
  2. 2Hasta UttānāsanaInhale, sweep the arms overhead and arch gently back.
  3. 3PādahastāsanaExhale, fold forward from the hips, hands toward the feet.
  4. 4Aśva SañcalanāsanaInhale, step the right leg back into a low lunge, chest open.
  5. 5PhalakāsanaHold the breath, step the left leg back into a plank.
  6. 6Aṣṭāṅga NamaskāraExhale, lower knees, chest and chin — eight points touching.
  7. Bhujaṅgāsana7Inhale, slide forward and lift the chest into Cobra.Full instructions →
  8. 8Adho Mukha ŚvānāsanaExhale, lift the hips into Downward Dog.
  9. 9Aśva SañcalanāsanaInhale, step the right foot forward between the hands.
  10. 10PādahastāsanaExhale, bring the left foot to meet it and fold.
  11. 11Hasta UttānāsanaInhale, rise and sweep the arms overhead.
  12. 12PraṇāmāsanaExhale, return the palms to the heart. That is one round — repeat leading with the left leg.

What it does

The most complete single sequence in the system — warms everything.

When you'll be given it

Whenever the dose allows a full flow and Agni is steady.

Where it comes from

Modern practice — no classical source. We'd rather say so than invent a citation.

Take care

Not late in pregnancy, after recent surgery, or with uncontrolled blood pressure. Come out of the fold slowly if you get light-headed standing up.

The engine already leaves this out of your practice if your profile flags pregnancy late, recent surgery, hypertension uncontrolled.

Not sure whether it suits you? Ask a Vaidya.

There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.