Categories / Yoga, Pilates & mind-body
Surya Namaskar (Sun Salutations)
Twelve-pose sequence done in rounds.
How to start
Learn the 12-step sun salutation slowly, then do 3 rounds each morning.
How to progress
Add rounds up to about 12 and build up speed gradually.
What the evidence says
Evidence: limited
We found no trials of this particular format. It is a short flowing sequence of yoga postures. A 2026 pooled analysis of 25 trials in adults with long-term low back pain found that mind-body exercise (yoga, Pilates, tai chi and qigong) cut pain by about 1.6 points on a 10-point scale compared with usual care or no exercise. The results varied a lot between trials, the certainty was low, and the review could not say which type was best.
Take care: Forward folds and plank can strain the back and wrists. Bend your knees and modify as needed.
Sources
12-week starter plan
A short daily routine.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3.3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Link movement to breath.
- Bend your knees in forward folds.
- Do it in the morning.
Common mistakes
- Going too fast.
- Locking knees.
- Skipping rest.
Kit and cost
Free Approximate UK prices.
- A mat
- Loose clothing
- Floor space
Frequently asked questions
How many rounds?
Start with 3 and add as you feel able.
Is it good cardio?
It is gentle to moderate, depending on pace.
Can I do it daily?
Yes, if it feels comfortable.
Good for: Flexibility Mood & stress Heart & fitness
Compare with similar options
| Surya Namaskar (Sun Salutations) | Hatha Yoga | Pilates (Mat) | Gyrotonic | |
|---|---|---|---|---|
| Typical session | 15 min × 5/wk | 60 min × 2/wk | 50 min × 2/wk | 50 min × 2/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Free | Low cost | Low cost | High cost |
| Equipment | No equipment | Basic kit | Basic kit | Specialist kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | moderate | moderate | limited |