Don’t Rush to Surya Namaskar: Start Yoga the Right Way

Life Style
The Buzz Nepal
July 28 , 2025

I Want to Do Yoga, But Don’t Know Where to Start?

In today’s fast-paced world, many of us feel the need to reconnect with our bodies and minds. Yoga is a centuries-old practice rooted in balance, mindfulness, and breath, often emerges as the go-to solution. However, for many beginners, the question looms large: “Where do I even start?”

When we think of yoga, one of the first things that often comes to mind is Surya Namaskar, also known as the Sun Salutation. It’s a popular sequence of yoga poses practiced across the world. In fact, many people jump straight into Surya Namaskar believing it to be the ideal starting point. But here’s the truth that beginners need to hear, “it’s okay to not start with Surya Namaskar.“

Take Surya Namaskar Off the Pedestal

Surya Namaskar is a graceful and energizing sequence that flows through 12 specific asanas (poses), performed in a smooth flow synchronized with the breath. When practiced correctly, it offers powerful benefits to your physical and mental well-being.

But here’s the catch: each of those 12 steps is a complete asana on its own, each requiring a basic understanding of body posture, alignment, and proper breathing. If you don’t yet understand how your hands should move, how to align your legs, or when to inhale and exhale during transitions then jumping into Surya Namaskar can be overwhelming and, in some cases, physically stressful.

“Every time we say yoga, we rush to Surya Namaskar,” says Cripa, a yoga instructor. “Take that out of your mind, especially if you’re a beginner. If you want a healthy yoga practice, the first thing you need to understand is what comes before Surya Namaskar.”

Why Rushing Can Be Harmful

Yoga is not a performance; it’s a practice. “If you rush into complex flows like Surya Namaskar without building a foundation, you risk injuring yourself or developing incorrect habits.” Says Yoga Instructor Cripa. Worse, instead of feeling energized, you may walk away feeling fatigued, disoriented, or discouraged.

So, before jumping onto the yoga mat to do a flow sequence, remind yourself: the goal is not perfection, but awareness. And awareness begins with understanding the individual asanas.

Learn the Basics First

Every yoga journey should begin with the fundamentals. Start by learning a few basic postures, not in a sequence but individually. Focus on:

Body alignment: How your spine, shoulders, hips, and limbs should be positioned.
Breathing technique: Which poses require inhalation, and which require exhalation.
Posture holding: Understand how long you can comfortably stay in a pose.
Transitions: Learn how to move smoothly from one asana to another without strain.

As you develop this foundation, your body gains flexibility, strength, and balance. More importantly, your mind becomes more in tune with your breath which is the heart of yoga.

Gradually Step Into Surya Namaskar

Once you feel comfortable with the individual asanas and your breathing feels natural and steady, you can slowly start integrating them into sequences like Surya Namaskar. At this stage, the flow will no longer feel rushed or confusing. You’ll notice how energy flows smoothly through your body, and how each breath supports your movement. That’s when yoga becomes truly healing.

“Without understanding the asana and rushing to do it, Surya Namaskar will not be healthy or helpful for you,” Cripa adds. “Learn the movements and breathing first, and then you’ll feel the positive energy it’s meant to bring.”

If you’ve been telling yourself, “I want to do yoga, but I don’t know where to start,” then know this that you start small. You start with awareness, patience, and intention. Surya Namaskar can wait. Your body needs time, your mind needs guidance, and your breath needs attention.

Yoga is a journey inward, not a race outward. So take your first step today, even if it’s just one pose and one deep breath. That’s already yoga.

Yoga instructor Miss Cripa from AVATA, is a certified yoga teacher and pranic healer who has been practicing yoga since 2005 and began teaching in 2015. Over the years, she has completed multiple instructor training certifications across Nepal, India, and Indonesia. Her approach to yoga blends a deep medical understanding of the human body with the principles of pranic healing, allowing her to guide students through both physical and energetic transformation. Her teaching style is rooted in experience, compassion, and a holistic view of well-being.

Instagram: avata.wellness

Location: Baluwatar, Kathmandu, Nepal