Table of Contents
- Introduction
- Common Beginner Mistakes in Surya Namaskar and How to Fix Them
- Correct Sequence of Surya Namaskar
- Who Should Avoid Surya Namaskar
- Conclusion
Surya Namaskar (Sun Salutation) is an increasingly popular yoga sequence that is done in an elegant, flowing manner; while coordinating breath with movement, it can be a challenge for people just starting. Most beginners use poor body alignment (placing their body parts away from their correct positions); they fundamentally lack endurance and strength (especially if they haven't worked at it previously), and often hold their breath instead of breathing through their movement at the temporary periods of time between poses, leading to difficulty doing the sequence safely or effectively.
The key to mastering the Surya Namaskar is to perform it slowly and mindfully instead of quickly rushing through it; therefore, it is very important that all new students have proper instruction before attempting to complete this challenging series of movement patterns. The purpose of this article is to identify mistakes in Surya Namaskar that are often observed in new students, how to correct those errors, demonstrate the correct order of poses in the series, and recommend which groups of people should exercise with caution while performing the Surya Namaskar.
Common Beginner Mistakes in Surya Namaskar and How to Fix Them
There are several mistakes in Surya Namaskar which people perform such as:
1. Performing Too Fast
One of the biggest mistakes people make when doing Surya Namaskar is trying to do it too quickly. Many beginner yogis rush through the poses without taking their time to transition from each asana into the next.
Why is it a problem?
If you are going too fast, you cannot connect with your breath and movement.
How to fix it?
Slow down. Focus on each pose you are in as you slowly move into and out of them while being aware of your body and mind. Allow yourself to be guided by your breath so that it will help you maintain the proper pace in which to perform your yoga routines successfully.
2. Not Breathing Correctly
Many beginner yogis will forget or hold their breath during these transitions from pose to pose.
Why is it a problem?
Not breathing correctly does not allow oxygen to move through the body effectively while in asanas, which makes this a less effective practice.
How to fix it?
Remember these two simple rules for breathing while performing yoga:
- Inhale when you are opening or expanding the body.
- Exhale when you are closing or contracting the body.
As you practice yoga slowly and with an intention, your breathing patterns will start to develop on their own over time.
3. Incorrect Alignment
Misalignment of the body when performing Surya Namaskar is a common occurrence.
Why is it a problem?
Poor alignment of the body puts too much strain on the joints, mainly the shoulders, wrists, and lower back.
How to fix it?
- Keep your spine aligned and flat while in plank pose (Phalakasana).
- Press into the heels of the feet while in Downward Dog Pose (Adho Mukho Svanasana).
- Be mindful to not round your back excessively in forward bend poses.
- The use of a mirror or an instructor to guide you while practicing can assist you in achieving proper alignment with ease.
4. Locking Knees
Many individuals tend to hold their knees in an awkward position while standing postures.
Why is it a problem?
If you lock your knees, you will create stress on the joints and cause reduced flexibility over time.
How to fix it?
To remedy this issue, keep a little bend in your knees and utilize your quadriceps muscles for support.
5. Ignoring Warming Up
Jumping right into Surya Namaskar without any form of warming up is another common error.
Why is it a problem?
When muscles are cold, they are more prone to injury.
How to fix it?
Prior to beginning, spend approximately 5 to 10 minutes doing some light stretches some form of rotation of the joints.
6. Overdoing It
New practitioners try doing far too many repetitions at once.
Why is it a problem?
You will likely experience fatigue, soreness and/or burnout.
How to fix it?
Start with an initial 3 to 5 repetitions at a time and slowly increase as your stamina develops.
7. Not Resting After Practice
Walking away after practicing without giving your body an opportunity to relax is another mistake
Why Is it Problem?
You Need to Give Your Body Time for the Benefits from Practicing to Take Effect.
How To Fix it?
At the end of your practice session, take a minute or so to lying down quietly as part of your relaxation routine.
Correct Sequence of Surya Namaskar
Here’s the traditional 12-step sequence in simple terms:
- Pranamasana (Prayer Pose) – Stand straight, hands joined in front of your chest.
- Hasta Uttanasana (Raised Arms Pose) – Inhale, lift your arms, and gently arch back.
- Padahastasana (Forward Bend) – Exhale, bend forward and touch your feet.
- Ashwa Sanchalanasana (Lunge Pose) – Inhale, take one leg back and look up.
- Dandasana (Plank Pose) – Hold your breath and take the other leg back.
- Ashtanga Namaskar – Exhale, lower knees, chest, and chin to the floor.
- Bhujangasana (Cobra Pose) – Inhale, lift your chest upward.
- Adho Mukha Svanasana (Downward Dog Pose) – Exhale, lift hips upward forming an inverted V.
- Ashwa Sanchalanasana (Lunge Pose) – Inhale, bring one leg forward.
- Padahastasana (Forward Bend) – Exhale, bring the other leg forward and bend.
- Hasta Uttanasana (Raised Arms Pose) – Inhale, rise and stretch back.
- Pranamasana (Prayer Pose) – Exhale, return to prayer position.
One complete round includes doing the sequence with both legs.
Who Should Avoid Surya Namaskar
While Surya Namaskar is generally safe, certain people should avoid it or practice with caution:
- People with Heart Conditions: High-intensity rounds may put strain on the heart. Always consult a doctor before practicing.
- Individuals with Back Pain or Spine Issues: Forward bends and backbends can worsen existing problems if done incorrectly.
- Pregnant Women: Some poses involve pressure on the abdomen and should be avoided, especially after the first trimester.
- People with High Blood Pressure: Certain positions may increase pressure levels temporarily.
- Those Recovering from Surgery or Injury: It’s important to allow the body to heal fully before resuming practice.
- Beginners with Very Low Fitness Levels: If you are completely new to exercise, start slowly or practice modified versions under guidance.
Conclusion
Surya Namaskar, or Sun Salutations, combine exercise with mindfulness so they create benefits for both body and mind. If practiced properly, they help develop strength, improve flexibility and enhance mental clarity.
For those who have recently started practicing Surya Namaskar, sometimes referred to by various names, the hardest thing to do is be mindful while doing each pose (asana). Many people make common sun salutation mistakes, such as rushing through postures, forgetting to breathe and being improperly aligned. These errors will diminish the benefits of doing Surya Namaskars. Fortunately, these issues are also correctable with time and discipline.
When starting your practice, your priority should be to learn and master the correct order of the asanas. Also, when practicing, listen to your body and move slowly with each asana as you develop your flexibility. If you want additional help or feedback, ask an experienced instructor for guidance on proper technique. Eventually, Surya Namaskar will turn into a daily practice routine to improve your physical well-being and mental health.
