Surya Namaskar Poster

Start your child's day with movement, mindfulness, and a big dose of sunshine. 🌞

This free, beautifully illustrated Surya Namaskar (Sun Salutation) poster turns yoga into something a child wants to do. All 12 poses are illustrated and named so kids can follow the flow on their own — or alongside you. Print it for the bedroom wall or the classroom, or keep it on your phone for activity time.

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What is Surya Namaskar (for kids)?

Surya Namaskar, or Sun Salutation, is a flowing sequence of 12 yoga poses traditionally practised facing the morning sun. For children it's one of the best first yoga routines there is: it's rhythmic, it's a little bit like a dance, and it wakes up the whole body in about a minute. No experience needed — for you or them.

The 12 poses on the poster

Each pose flows into the next. Here's the full sequence, with the kid-friendly cue we use:

1. Prayer Pose — Pranamasana — "stand tall, hands at your heart"
2. Raised Arms — Hasta Uttanasana — "reach up and stretch back to the sky"
3. Hand to Foot — Padahastasana — "fold forward like a rag doll"
4. Low Lunge — Ashwa Sanchalanasana — "one big step back, look up"
5. Plank — Phalakasana — "strong as a plank of wood"
6. Eight Points — Ashtanga Namaskara — "knees, chest and chin say hello to the floor"
7. Cobra — Bhujangasana — "lift your chest like a friendly snake"
8. Mountain / Downward Dog — Adho Mukha Svanasana — "make an upside-down V"
9. Low Lunge — Ashwa Sanchalanasana — "big step forward, look up"
10. Hand to Foot — Padahastasana — "fold forward again"
11. Raised Arms — Hasta Uttanasana — "reach up to the sky once more"
12. Prayer Pose — Pranamasana — "back to standing tall, hands at your heart"

Then repeat, leading with the other leg — that's one full round.

Why it's good for children

• Body: builds strength, flexibility, balance and coordination in one short flow.
• Mind: the steady rhythm helps kids feel calm, focused and settled — a lovely way to start or wind down a day.
• Habit: it's short, repeatable and fun, which is exactly how a movement habit sticks.

How to use the poster

Print it A3 for the wall (or A4 for a folder), or keep it on a tablet. Let your child match their body to each picture and move slowly through the sequence. Start with one or two rounds. Mornings before school and evenings before bed are favourites with families.

Ready to take it further?

A poster on the wall is a great start. The next step is a mat your child actually wants to roll out — sized for little bodies, non-slip, and built around the themes kids love. Every Woohoo Squad mat comes with free Digital Yoga Games (250+ poses and flows) that build on exactly what's on this poster.

→ Shop Kids Yoga Mats  ·  Get the Free Activity Book