GnomeYoga
Start · 2 min 10

🍄 Gnome original · Beginner

Sun Salutation (Surya Namaskar)

The classic twelve steps. The sun has been doing it for billions of years, no complaints.

  • 2 min 10
  • 12 poses
  • 3 chapters
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You’ll need: A mat. Do 3 to 6 rounds, switching the leg that steps back each round.

The journey

  1. Prayer Pose1
  2. Standing Backbend2
  3. Hands Under Feet Pose3
  4. Low Lunge (Crescent)4
  5. Downward-Facing Dog5
  6. Knees-Chest-Chin Pose6
  7. Cobra Pose7
  8. Downward-Facing Dog8
  9. Low Lunge (Crescent)9
  10. Hands Under Feet Pose10
  11. Standing Backbend11
  12. Prayer Pose12

  1. Rise 0:45

    1. Prayer Pose yoga pose illustration
      Prayer PoseSamasthitiḥ / Praṇāmāsana

      Palms together at the heart. Feet grounded, breath slow. Good morning, sun.

      15s
    2. Standing Backbend yoga pose illustration
      Standing BackbendAnuvittāsana

      Inhale, arms up and back. Lift the chest, soften the neck.

      10s
    3. Hands Under Feet Pose yoga pose illustration
      Hands Under Feet PosePādahastāsana

      Exhale, fold forward and bring hands beside the feet. Bend the knees freely.

      10s
    4. Low Lunge (Crescent) yoga pose illustration
      Low Lunge (Crescent)Añjaneyāsana

      Inhale, step the right foot back, knee down or lifted. Look forward.

      10s

  2. Ground 0:40

    1. Downward-Facing Dog yoga pose illustration
      Downward-Facing DogAdho Mukha Śvānāsana

      Exhale, step the left foot back. Hips up, a gentle mountain shape.

      10s
    2. Knees-Chest-Chin Pose yoga pose illustration
      Knees-Chest-Chin PoseAṣṭāṅga Namaskāra

      Lower knees, chest and chin to the floor. Hips stay high, like a caterpillar.

      10s
    3. Cobra Pose yoga pose illustration
      Cobra PoseBhujaṅgāsana

      Slide forward and lift the chest into a soft cobra. Elbows bent, shoulders away from the ears.

      10s
    4. Downward-Facing Dog yoga pose illustration
      Downward-Facing DogAdho Mukha Śvānāsana

      Tuck the toes and lift the hips back up. Breathe.

      10s

  3. Return 0:45

    1. Low Lunge (Crescent) yoga pose illustration
      Low Lunge (Crescent)Añjaneyāsana

      Inhale, bring the right foot forward between the hands. Left knee down is fine.

      10s
    2. Hands Under Feet Pose yoga pose illustration
      Hands Under Feet PosePādahastāsana

      Exhale, step the left foot forward and fold. Let the head hang.

      10s
    3. Standing Backbend yoga pose illustration
      Standing BackbendAnuvittāsana

      Inhale, sweep the arms up and lean back a little. Smile at the ceiling.

      10s
    4. Prayer Pose yoga pose illustration
      Prayer PoseSamasthitiḥ / Praṇāmāsana

      Exhale, palms to the heart. One round done. Repeat on the other leg.

      15s

About this beginner yoga sequence

The traditional 12-step Surya Namaskar sun salutation: prayer pose, backbend, forward fold, lunges, plank, cobra and back again. One full round, repeat as you like.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

Keep exploring

Start · 2 min 10