Sun salutation lesson plan: teach it in 60 minutes

Sun salutations are a staple of vinyasa and hatha classes, and they are also one of the first sequences a new student tries to practise alone. That makes them worth teaching slowly and well. A class built around a single sequence gives students something concrete to take home, and gives you a chance to teach breath, alignment and transitions in one place.

This plan teaches one common version of the sequence (often called Surya Namaskar A) in 60 minutes. Traditions differ in the exact poses and order, so adapt it to the version you teach.

The sequence, broken into parts

A sun salutation is easier to learn in chunks than as a flowing whole. Teach it in three parts:

Then the return: step forward, halfway lift, fold, rise to upward salute, mountain.

The 60-minute plan

If the room is slower than expected, drop the "put it together" to two rounds and keep the close.

Cues that help most

• Mountain: "Feet hip-width, weight even, crown of the head tall."
• Upward salute: "Reach up through the fingertips and keep the ribs soft."
• Forward fold: "Hinge from the hips. Bend your knees as much as you need."
• Plank: "Shoulders over wrists, one line from the crown to the heels."
• Lowering: "Elbows hug the ribs. If it is too much, lower the knees first."
• Downward dog: "Press the floor away, lift the hips up and back, and let the head hang."

See our guide to yoga cueing for how to keep cues short and in the right order.

Common mistakes to watch for

• Rushing the transitions. Students speed up and lose the breath. Slow the count.
• Sinking in plank or lowering with the shoulders forward. Offer the knees-down version and cue the elbows.
• Forcing the upward-facing dog. Many students are better in cobra for a long time. Say so.
• Locking the knees in the fold. Invite a soft bend.
• Holding the breath. Count the breath aloud for the first rounds.

Options and modifications

• Wrist discomfort: forearms, fists or a wedge under the heels of the hands.
• Tight hamstrings: bend the knees in the fold and keep the halfway lift lower.
• Low energy or limited mobility: a standing version, with arm movement and a forward fold at the chair.
• Lots of energy: a slow, long flow, with extra holds in downward dog.

Say the options aloud for every part, so nobody feels singled out.

A home practice students will do

Sun salutation, slowly. 8 minutes, four days this week. Five slow rounds, with the breath leading. If any part feels unsteady, drop to the knees-down version and keep going. Notice where you rush.

A short video of the sequence at class pace helps students follow along. See how to write home practice assignments students will do for how to structure the task.

Where it fits in a course

A sun salutation class works well in the second or third week of a beginners' course. See the six-week beginner yoga course outline for how it sits among the other weeks, and our guide to planning a yoga class for the general method.

How Abhyava helps

Abhyava lets you keep a plan for each class and send students a short home practice by private link, so the sequence they learned in class is easy to revisit.

Frequently asked questions

How long does it take students to learn sun salutations?

Most beginners can follow a slow version after one focused class, and become comfortable over three or four weeks of practice. Speed and fluency come later.

Should beginners do chaturanga?

Not necessarily. A knees-down or lowered version builds the same strength more safely. Teach the full version only when students show steady plank and shoulder control.

Is there one correct sun salutation?

No. Different traditions and teachers use different versions. Choose the one that suits your students, and teach it consistently.

How many sun salutations should students practise at home?

Three to five slow rounds is plenty for beginners. Quality and breath matter more than the number.