Surya Namaskar, or Sun Salutation, is one of the most popular and powerful yoga sequences out there. It’s energizing, dynamic, and a full-body workout wrapped into one graceful flow. But here’s the thing—most people are doing it wrong.
Not because they don’t care, but because it looks simple. And that’s where small habits sneak in that can lead to poor form, lack of progress, or even strain on your body.
Whether you’re new to Surya Namaskar or you’ve been flowing through it for years, chances are you’re making at least one of these five common mistakes. Let’s break them down, fix your form, and help you make the most of every sun salutation you do.
Why Surya Namaskar Is So Effective
Before we dive into the mistakes, let’s remind ourselves why this ancient sequence is worth getting right.
Surya Namaskar is a 12-pose sequence that targets almost every muscle in your body. It combines:
- Stretching
- Strength building
- Breath awareness
- Cardiovascular stimulation
When done correctly and consistently, it boosts flexibility, tones muscles, improves digestion, and even helps with fat loss. You can do it slowly for calm and focus, or speed it up for a sweat session.
But to unlock those benefits, your form matters.
Mistake 1: Holding Your Breath (Or Breathing Backwards)
Breath is the foundation of Surya Namaskar. Every movement should be synced with either an inhale or exhale. But many people forget to breathe properly—or worse, they hold their breath when the pose gets challenging.
Why It Matters:
Incorrect breathing messes with your rhythm, reduces oxygen flow, and disconnects the mind-body link that makes yoga so powerful.
How to Fix It:
Here’s the basic breathing rhythm for Surya Namaskar:
- Inhale – Arms up (Hasta Uttanasana)
- Exhale – Forward bend (Padahastasana)
- Inhale – Half-lift or lunge (Ashwa Sanchalanasana)
- Exhale – Plank to eight-limb pose (Ashtanga Namaskara)
- Inhale – Upward facing dog (Bhujangasana)
- Exhale – Downward dog (Adho Mukha Svanasana)
Think of your breath as your guide—if it’s forced or shaky, slow down and reconnect.
Mistake 2: Rushing Through the Flow
We get it. Sometimes you’re doing Surya Namaskar as a warm-up or part of a busy morning routine. But speeding through the sequence just to get it done misses the entire point.
Why It Matters:
When you rush, you sacrifice alignment, breath, and muscle engagement. It becomes mechanical instead of mindful, and that’s where injuries or imbalances can start.
How to Fix It:
- Slow down, especially if you’re still learning.
- Spend a few extra seconds in each pose.
- Focus on transitions—how you move from one posture to the next matters as much as the poses themselves.
- Set a timer if needed. 4–6 rounds done mindfully are better than 12 rushed ones.
Mistake 3: Collapsing in Chaturanga or Ashtanga Namaskara
This is a big one. Chaturanga (yogic push-up) or Ashtanga Namaskara (knees-chest-chin pose) is where many lose form completely. People tend to drop into their shoulders or sink into their lower back.
Why It Matters:
Bad alignment in these poses puts pressure on your wrists, elbows, and lower spine. It also trains poor posture and reduces the strength benefits of the sequence.
How to Fix It:
- In Chaturanga, keep your elbows hugged close to the body and your shoulders in line with your elbows.
- In Ashtanga Namaskara, lower your knees first, then chest and chin—keeping your elbows bent and tucked in.
- Don’t just flop to the floor. Lower yourself with control.
- If you’re new, modify with knees down and focus on proper positioning.
Mistake 4: Skipping the Core Engagement
Your abs are not just there for aesthetic—they stabilize your entire spine during yoga. In Surya Namaskar, especially in transitions, most people forget to activate their core. This leads to slouchy downward dogs and saggy up-dogs.
Why It Matters:
Without core engagement, your lower back ends up taking the hit. You also lose out on one of the best toning benefits of the sequence.
How to Fix It:
- Before every movement, draw your belly button gently inward.
- In plank, up-dog, and forward folds, engage your core for balance and support.
- Think of zipping your ribs together and keeping the center of your body strong and steady.
Try this: Do one round focusing just on your abs—it’ll change the entire experience.
Mistake 5: Letting the Hips and Shoulders Misalign
Watch yourself or someone else during Surya Namaskar and you’ll likely notice it—the hips hike too high in plank, or the shoulders shrug up near the ears in downward dog.
These small misalignments add up over time, creating tension and reducing the efficiency of your movement.
Why It Matters:
Proper alignment keeps your muscles working in harmony. It helps you move fluidly and safely while toning the right areas—especially your arms, back, and legs.
How to Fix It:
- In Plank, keep a straight line from head to heels. No mountain peaks.
- In Downward Dog, press through your palms, rotate the shoulders slightly outward, and send the hips up and back.
- Relax your neck and draw your shoulders away from the ears.
- Use a mirror or take a video to check your posture. Small tweaks make a big difference.
So… Are You Doing Surya Namaskar Correctly?
You don’t need to be perfect. Yoga is a lifelong journey. But correcting these five common mistakes will:
- Make your practice more effective
- Help you burn more calories
- Strengthen your muscles faster
- Improve your posture and flexibility
- Prevent unnecessary strain on your joints
Even better? You’ll feel the difference immediately—more control, more awareness, and more flow.
Try This Mini Practice to Reset Your Surya Namaskar
5 Rounds of Focused Surya Namaskar (15 Minutes)
- Round 1: Focus on breath
- Round 2: Focus on alignment
- Round 3: Focus on core engagement
- Round 4: Focus on slow transitions
- Round 5: Flow freely and notice how your body feels
End with Child’s Pose or Savasana for a few minutes to reset and reflect.
Final Thoughts
Surya Namaskar is like a mirror—it reflects your habits, strengths, and areas that need work. You don’t need to be a yoga expert to benefit from it. But if you give it your full attention and do it with intention, it can transform your body and your energy in ways few workouts can.
So the next time you roll out your mat, ask yourself: Am I rushing? Am I breathing? Am I aligned?
Make those small adjustments. And watch your practice—and your progress—grow.
FAQs
How many rounds of Surya Namaskar should I do daily?
Start with 4–6 rounds and build up to 12 or more, depending on your fitness level and time.
Can Surya Namaskar help with weight loss?
Yes. When done with proper form and at a steady pace, it burns calories and tones multiple muscle groups.
Is it okay to modify the poses if I’m a beginner?
Absolutely. Use blocks, bend your knees, or rest when needed. What matters is mindful movement, not perfection.
Should I do Surya Namaskar fast or slow?
Both have benefits. Slow for strength and awareness. Faster for cardio and calorie burn. Find a rhythm that suits your goal.
What time of day is best for Surya Namaskar?
Traditionally done in the morning, but any time is fine. Just avoid doing it on a full stomach.
