Surya Namaskar: Sun Salutation

Practise Surya Namaskar (Sun Salutation, सूर्य नमस्कार) every day with a calm voice that guides each pose, breath and mantra. Learn all 12 poses, build a morning yoga habit, and add Chandra Namaskar (Moon Salutation) for calm evenings.

Guided by voice, pose by pose
Press Start and follow along. The voice names each pose and its breath ("Two. Inhale."), a soft sound marks each inhale and exhale, and a gentle vibration tells you when to move, so you never need to watch the screen.

What you get
• Guided Surya Namaskar: all 12 poses with clear pictures, instructions and breath
• Voice guidance with breath cues, breathing sounds and calming background music
• Your pace: Soft (8 seconds a pose), Regular (5) or Accelerated (3)
• Rounds for every level: 12 for beginners, 51 for intermediate, and the traditional 108
• A short rest between rounds to catch your breath
• A daily reminder at your chosen time, only on days you haven't practised
• The mantra for every pose, from Om Mitraya Namaha to Om Bhaskaraya Namaha
• A step-by-step guide to each asana and its benefits

Chandra Namaskar (Moon Salutation)
A slower, cooling flow for the evening: 19 steps through Half Moon, Goddess, Five-Pointed Star, Triangle, Pyramid and Side Lunge, following the classical Moon Salutation sequence, with each side guided in turn.

Track your progress
Watch your streak grow. See your sessions, minutes, rounds and estimated calories, with day, week, month and year charts, and a calendar of every day you practised.

Benefits of Surya Namaskar
Practised regularly, Sun Salutation can help you:
• Improve flexibility and muscle strength
• Support heart health and stamina
• Reduce stress and anxiety
• Support digestion
• Feel clearer and more focused
• Support weight loss, alongside a healthy diet
• Start the day with more energy

The 12 Surya Namaskar poses
1. Pranamasana (Prayer Pose)
2. Hastauttanasana (Raised Arms Pose)
3. Hastapadasana (Standing Forward Bend)
4. Ashwa Sanchalanasana (Equestrian Pose)
5. Dandasana (Stick Pose)
6. Ashtanga Namaskara (Salute with Eight Parts)
7. Bhujangasana (Cobra Pose)
8. Adho Mukha Svanasana (Downward-Facing Dog)
9. Ashwa Sanchalanasana (Equestrian Pose)
10. Hastapadasana (Standing Forward Bend)
11. Hastauttanasana (Raised Arms Pose)
12. Pranamasana (Prayer Pose)

Made for
• Beginners learning Sun Salutation at home
• Morning yoga before work or college
• Anyone building a short daily yoga habit for flexibility, strength or weight loss
• Experienced practitioners taking on 108 rounds

Free and Premium
Surya Namaskar with voice guidance, the pose guide, 12 and 51 rounds and the daily reminder are free, with no ads. Premium adds Chandra Namaskar, custom rounds, the 108-round challenge, progress and history, calorie tracking and mantra chanting, with weekly, 3-month and lifetime plans.

Questions or ideas?
Write to us from Settings › Send feedback. We read every message.

Namaste 🙏

Recent changes:
• Daily reminder: pick a time, and we'll nudge you on days you haven't practised yet
• The voice now speaks each pose's breath: "Two. Inhale."
• Chandra Namaskar follows the classical Moon Salutation: 19 steps, both sides
• A fresh new look, with your pose at the centre of the practice
• See your streak grow on the new Progress screen
• A paused practice stays paused when you turn your phone
• Fixes for older phones, where buttons could hide behind the navigation bar