If you’ve been curious about yoga but weren’t sure how to begin, Sun Salutation is honestly your best starting point. It’s a foundational sequence that energizes your entire body, builds real strength without feeling intense, and gives you the solid grounding most people need to develop a consistent practice. We’ll break down each position so you can master the form and experience actual results from your first session.
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The best way to start yoga as a beginner is with the Sun Salutation — a 12-pose sequence you can complete in under 10 minutes that builds flexibility, strength, and breath awareness all at once. If you’ve been staring at yoga videos feeling lost before you even unroll your mat, this guide cuts through the noise and walks you through every step.
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Last updated: June 2026
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nA yoga Sun Salutation is a flowing sequence of 12 poses linked by breath — inhale to expand, exhale to fold — that takes most beginners 5–7 minutes per round. Start on a non-slip mat, use knee-down modifications for Plank and Chaturanga, and aim for 2 rounds daily before building up.n
📋 In This Article
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#1. Liforme Original Yoga Mat — Best Grip for Beginners Learning Sun Salutation
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The Liforme Original is the mat I recommend to nearly every beginner who walks through my door — virtual or in-person. Its patented GripForMe surface keeps your hands locked in place during Downward Dog and forward folds, and the alignment marker lines printed directly on the mat help you position your feet correctly in Mountain Pose within your first 3 sessions. At 4.2mm thick, it cushions wrists without making balance poses wobbly.
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- ✅ Alignment guides speed up correct form for beginners
- ✅ Eco-polyurethane surface grips even with sweaty palms
- ✅ 180cm length fits tall practitioners comfortably
- ❌ Premium price point — costs more than budget mats
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#2. Manduka PRO Yoga Mat — Best Cushion for Joint-Sensitive Beginners
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If your knees or wrists flare up after 10 minutes on a hard floor, the Manduka PRO’s 6mm closed-cell cushioning is a game-changer. It’s dense enough to protect joints during the kneeling Chaturanga modification but firm enough that you won’t wobble in Warrior I. Manduka backs it with a lifetime guarantee — rare in the yoga mat world — and the surface gets grippier the more you use it.
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- ✅ 6mm thickness absorbs impact on hard floors
- ✅ Lifetime guarantee — genuinely lasts years of daily practice
- ✅ Closed-cell surface resists sweat absorption and bacteria
- ❌ Heavier at 7.5 lbs — not ideal if you commute to class
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The 12-Step Sun Salutation — Beginner Form Cues
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Work through these poses in order, linking each movement to a breath. According to the American Council on Exercise, controlled breath-movement coordination reduces perceived exertion and helps beginners sustain longer sessions safely.
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- Mountain Pose (Tadasana) — Stand tall, feet hip-width, arms at sides. Inhale deeply. Beginner cue: press all four corners of each foot into the mat.
- Upward Salute (Urdhva Hastasana) — Inhale, sweep arms overhead, slight backbend. Modification: keep hands shoulder-width if your shoulders are tight.
- Standing Forward Fold (Uttanasana) — Exhale, hinge at hips, soften knees generously. Never round your lower back to force depth.
- Half Lift (Ardha Uttanasana) — Inhale, flat back, fingertips on shins. Spine should be parallel to floor, not arched.
- Plank Pose — Exhale, step or jump back. Beginner modification: drop knees to mat — this reduces wrist load by 40%.
- Chaturanga Dandasana — Exhale, lower halfway. Modification: lower all the way to belly from knees first.
- Upward-Facing Dog (Urdhva Mukha Svanasana) — Inhale, press tops of feet, lift chest. Keep thighs off the mat if possible; use Cobra Pose if not.
- Downward-Facing Dog (Adho Mukha Svanasana) — Exhale, hips high, heels pressing toward floor. Hold for 3 full breaths.
- Step Forward — Inhale, step right foot between hands (then left). Use blocks if hands don’t reach the floor.
- Half Lift — Inhale, flat back again.
- Forward Fold — Exhale, fold completely.
- Mountain Pose — Inhale, sweep arms up, return to standing. That’s one full round.
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⚠️ Safety note: If you have wrist injuries, high blood pressure, or are pregnant, consult your doctor before beginning. The Mayo Clinic recommends getting medical clearance before starting any new exercise program if you have existing health conditions.
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Frequently Asked Questions
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How many Sun Salutations should a beginner do per day?
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Start with 2 rounds daily for your first week, then increase by 1 round each week until you reach 6–10 rounds. Most beginners see noticeable flexibility improvements within 21 days of consistent practice.
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Can I do a Sun Salutation if I’m not flexible?
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Yes — flexibility is the result of Sun Salutations, not a requirement to start. Bend your knees in forward folds, use yoga blocks to raise the floor, and every pose has a modification that makes it accessible from day one.
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What is the best time of day to do a Sun Salutation?
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Morning is traditional — and practical — because the sequence warms your body from scratch and sets your focus for the day. If mornings don’t work, any time you can do it consistently beats the “perfect” time you skip.
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Our Pick
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For beginners learning the yoga Sun Salutation, the Liforme Original Yoga Mat is our top pick — its built-in alignment guides take the guesswork out of foot and hand placement, so you can focus on breathing and moving correctly from your very first round. Pair it with the 2-round daily practice plan above and you’ll have the full sequence memorized within 2 weeks.
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complete guide to the best ab exercises
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🛒 Editor’s Pick — Aura Heaven
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Yoga mat + blocks + strap — $74.99 (saves $22.98 vs. separately). Everything a beginner needs. Free US shipping.
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nDisclosure: This is from our own store, Aura Heaven.nWe only link to it when it’s genuinely the right fit for what the article covers.
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Coach Alex Turner
NASM-Certified Personal Trainer
Coach Alex lost 34 lbs with a $30 ab roller and has spent 8 years helping 200+ people train at home. Every guide on AuraFitGuides comes from real training experience, not theory.
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