How to Do a Yoga Sun Salutation

Sun salutations, also known as Surya Namaskar, are a fundamental sequence of yoga poses that are practiced daily by millions of people worldwide. This dynamic flow of postures is not only a great way to warm up the body and increase flexibility but also offers numerous physical, mental, and spiritual benefits.

What are Sun Salutations?

Sun salutations are a series of 12 poses performed in a continuous, flowing motion. They are typically done in two rounds, one facing the rising sun (Surya Namaskar A) and the other facing the setting sun (Surya Namaskar B). The sequence is designed to sync your breath with movement, creating a harmonious flow of energy throughout the body.

Benefits of Sun Salutations

Regularly practicing sun salutations can provide a wide range of benefits, including:

• Improved flexibility and range of motion: The sequence stretches and strengthens muscles throughout the body, enhancing flexibility and mobility.
• Increased strength and stamina: The dynamic movements engage major muscle groups, improving overall strength and endurance.
• Enhanced circulation: The rhythmic flow of the poses promotes blood circulation, delivering oxygen and nutrients to the body's tissues.
• Improved digestion: The twisting and bending postures stimulate the digestive organs, promoting healthy digestion.
• Reduced stress and anxiety: The combination of controlled breathing and mindful movement helps calm the mind and reduce stress levels.
• Boosted energy levels: Sun salutations are a great way to start your day, invigorating the body and mind.
• Improved balance and coordination: The sequence requires balance and coordination, enhancing these abilities over time.
• Increased self-awareness: Practicing sun salutations encourages mindfulness and self-awareness, promoting a deeper connection with your body.

How to Do Sun Salutations: A Step-by-Step Guide

Before you begin, it's essential to warm up your body with some light stretching or a few minutes of walking.

Surya Namaskar A (Facing the Rising Sun)

1. Mountain Pose (Tadasana): Stand tall with your feet together, arms by your sides, and your spine straight. Inhale deeply, grounding your feet and feeling the length of your spine.
2. Forward Bend (Uttanasana): Exhale as you bend forward from your hips, keeping your back straight. Let your head hang loosely and try to bring your hands to the floor. If you can't reach the floor, bend your knees slightly.
3. Flat Back Pose (Ardha Uttanasana): Inhale and lift your chest halfway up, straightening your legs, with your hands on your shins or thighs. Gaze forward.
4. Standing Forward Bend (Uttanasana): Exhale and return to the full forward bend position, bringing your head towards your knees. This is the position of a standing forward bend.
5. Low Lunge (Anjaneyasana): Inhale and step your right foot back, bringing it behind you. Your right knee should be bent and directly over your right ankle, while your left leg is straight. Reach your arms overhead, palms facing each other. Engage your core and maintain a long spine.
6. High Lunge (Ashta Chandrasana): Exhale and bend forward from your hips, lowering your chest toward the floor. Your right knee should remain bent and your left leg straight. Keep your arms extended forward, palms facing the floor. This is a high lunge position.
7. Three-Legged Dog (Tri Pada Adho Mukha Svanasana): Inhale and lift your right leg up behind you, coming into a three-legged dog position. Your right foot should be flexed, and your left leg should remain straight. Maintain a straight spine and keep your core engaged.
8. Downward-Facing Dog (Adho Mukha Svanasana): Exhale and bring your right leg forward, joining your left leg in a downward-facing dog position. Your hands should be shoulder-width apart, your fingers spread wide, and your body forming an inverted V-shape. Your hips should be higher than your shoulders, and your heels should reach towards the floor. Keep your core engaged.
9. Three-Legged Dog (Tri Pada Adho Mukha Svanasana): Inhale and lift your left leg up behind you, coming into a three-legged dog position. Your left foot should be flexed, and your right leg should remain straight. Maintain a straight spine and keep your core engaged.
10. Low Lunge (Anjaneyasana): Exhale and bring your left leg forward, joining your right leg in a low lunge position. Your left knee should be bent and directly over your left ankle, while your right leg is straight. Reach your arms overhead, palms facing each other. Engage your core and maintain a long spine.
11. Standing Forward Bend (Uttanasana): Inhale and lift your chest halfway up, straightening your legs, with your hands on your shins or thighs. Gaze forward.
12. Forward Bend (Uttanasana): Exhale and return to the full forward bend position, bringing your head towards your knees.
13. Mountain Pose (Tadasana): Inhale and come back to standing, lifting your head and chest. This is the final position of Surya Namaskar A.

Surya Namaskar B (Facing the Setting Sun)

Surya Namaskar B follows the same sequence as Surya Namaskar A but with a few key differences. The most notable difference is the position of the legs during the lunges. Instead of the left leg being straight in the forward lunge, the right leg is straight. Here’s how Surya Namaskar B looks:

1. Mountain Pose (Tadasana): Stand tall with your feet together, arms by your sides, and your spine straight. Inhale deeply, grounding your feet and feeling the length of your spine.
2. Forward Bend (Uttanasana): Exhale as you bend forward from your hips, keeping your back straight. Let your head hang loosely and try to bring your hands to the floor. If you can't reach the floor, bend your knees slightly.
3. Flat Back Pose (Ardha Uttanasana): Inhale and lift your chest halfway up, straightening your legs, with your hands on your shins or thighs. Gaze forward.
4. Standing Forward Bend (Uttanasana): Exhale and return to the full forward bend position, bringing your head towards your knees. This is the position of a standing forward bend.
5. Low Lunge (Anjaneyasana): Inhale and step your left foot back, bringing it behind you. Your left knee should be bent and directly over your left ankle, while your right leg is straight. Reach your arms overhead, palms facing each other. Engage your core and maintain a long spine.
6. High Lunge (Ashta Chandrasana): Exhale and bend forward from your hips, lowering your chest toward the floor. Your left knee should remain bent and your right leg straight. Keep your arms extended forward, palms facing the floor. This is a high lunge position.
7. Three-Legged Dog (Tri Pada Adho Mukha Svanasana): Inhale and lift your left leg up behind you, coming into a three-legged dog position. Your left foot should be flexed, and your right leg should remain straight. Maintain a straight spine and keep your core engaged.
8. Downward-Facing Dog (Adho Mukha Svanasana): Exhale and bring your left leg forward, joining your right leg in a downward-facing dog position. Your hands should be shoulder-width apart, your fingers spread wide, and your body forming an inverted V-shape. Your hips should be higher than your shoulders, and your heels should reach towards the floor. Keep your core engaged.
9. Three-Legged Dog (Tri Pada Adho Mukha Svanasana): Inhale and lift your right leg up behind you, coming into a three-legged dog position. Your right foot should be flexed, and your left leg should remain straight. Maintain a straight spine and keep your core engaged.
10. Low Lunge (Anjaneyasana): Exhale and bring your right leg forward, joining your left leg in a low lunge position. Your right knee should be bent and directly over your right ankle, while your left leg is straight. Reach your arms overhead, palms facing each other. Engage your core and maintain a long spine.
11. Standing Forward Bend (Uttanasana): Inhale and lift your chest halfway up, straightening your legs, with your hands on your shins or thighs. Gaze forward.
12. Forward Bend (Uttanasana): Exhale and return to the full forward bend position, bringing your head towards your knees.
13. Mountain Pose (Tadasana): Inhale and come back to standing, lifting your head and chest. This is the final position of Surya Namaskar B.

Tips for Beginners

• Start slow: Don't rush through the sequence. Focus on maintaining proper form and breathing deeply.
• Modify poses: If you find any of the poses challenging, modify them to suit your flexibility and strength level. For example, you can bend your knees in the forward bends or use a block for support.
• Listen to your body: If you feel any pain, stop and adjust the pose. Don't push yourself beyond your limits.
• Practice regularly: The more you practice sun salutations, the more comfortable and fluid your movements will become.
• Focus on your breath: Inhale and exhale in sync with the movements, deepening your connection to your body.

Conclusion

Sun salutations are a powerful yoga sequence that can improve your flexibility, strength, and overall well-being. Whether you're a beginner or an experienced yogi, incorporating this practice into your daily routine can bring numerous benefits. Remember to start slow, listen to your body, and enjoy the journey.