Surya Kriya is a 21-step classical Hatha Yoga practice. Surya Namaskar, often called the sun salutation, is a different and simpler sequence that many people use as a warm-up. They share a name root and both work with the body and breath, but they are not the same practice, and they are not learned or used in the same way.
If you have looked into yoga and seen both terms, the overlap is easy to mistake. This article sets out what each one is, how they differ, and how we teach Surya Kriya here in Earlwood.
What is Surya Kriya?
Surya Kriya is a 21-step process from the classical Hatha Yoga tradition. It follows a fixed sequence of postures linked with specific breath and awareness. The order of the steps matters, and so does the way each posture connects to the next. This is why it is taught carefully rather than copied from a video.
It is a medium-intensity practice. You do not need to be flexible or fit to begin, and no prior yoga experience is required. It is suitable for most people aged 14 and up. Because it is a full practice in its own right, Surya Kriya is not a warm-up for something else. It stands on its own.
People who practise it regularly tend to report a few consistent things: steadier energy through the day, clearer thinking, and greater strength and flexibility through the spine. These are the effects our students describe most often, rather than claims we make on their behalf.
What is Surya Namaskar?
Surya Namaskar, the sun salutation, is a well-known sequence that flows through a set of postures in a repeating cycle. It is widely taught, easy to recognise, and often used at the start of a session to warm the body. Many styles of yoga include some version of it.
At Adiyoga, Sun Salutation is part of our beginner course. It is a good introduction to moving with the breath and building a simple daily habit. It is useful and worthwhile on its own terms. It is simply a different thing from Surya Kriya, with a different purpose and a different level of depth.
How is Surya Kriya different from Surya Namaskar?
The clearest way to see the difference is side by side.
| Surya Kriya | Surya Namaskar | |
|---|---|---|
| Steps | A set 21-step process | A shorter repeating cycle |
| Intensity | Medium | Light to moderate, often used to warm up |
| Purpose | A complete practice for energy, clarity and spinal health | A warm-up and a way to build a simple movement habit |
| How it is learned | Taught workshop-style over structured sessions, then practised at home | Introduced as part of the beginner course |
| Prior experience | None needed, ages 14 and up | None needed |
In short, Surya Namaskar is often a beginning. Surya Kriya is a practice you settle into and keep. One is a straightforward sequence you can pick up quickly. The other is a precise process worth learning properly, because the detail is where the effect comes from.
Why is Surya Kriya taught in a workshop rather than a drop-in class?
Because the steps are specific, we teach Surya Kriya workshop-style over a set of structured sessions. In that format our teachers can show each posture, correct the breath, and make sure the sequence is right before you take it home. Once you have learned it, the practice is yours to do on your own, and most people practise it at home as part of a daily routine.
This approach comes from Isha Hatha Yoga, taught in the lineage of Sadhguru. Ramy, who founded Adiyoga, trained for four years at Sadhguru's ashram in India before teaching here. That grounding is the reason we hold to the classical form rather than a shortened version of it.
Which one should I start with?
If you are new to yoga, the beginner course, including Surya Namaskar, is a natural place to start. It builds the habit of moving with the breath and gives you a feel for practice.
If you are ready for something more complete and want a practice that supports energy, clarity and a strong, mobile spine, Surya Kriya is worth learning properly. Many people do both over time. There is no rule that you must choose one.
Learning Surya Kriya in Earlwood
We teach Surya Kriya at Adiyoga in Earlwood, in small workshop-style groups. If you are looking for classical yoga in Sydney and want to learn the practice the way it is meant to be taught, this is what we do.
You are welcome to come for a first class and an initial conversation, so you can see the practice and ask questions before committing to anything. If that sounds useful, visit us in Earlwood and we will help you find the right starting point.