Sun Salutations have become a somewhat quintessential element of modern yoga Asana classes. The sequence is a dynamic full-body flow that does a great job of warming up all your major muscles and joints, and can also be done with a tonne of different variations!
In Sanskrit, the sequence is called Surya Namaskar, which roughly translates into "Greeting or saluting Surya, the God of Sun". In some lineages, each pose is also accompanied by a mantra that celebrates the radiance and nourishment that the sun provides us, which I find such a wonderful intention to bring into your practice!
Interestingly, sun salutations weren't popularised until the 20th century, which is quite recent in terms of yoga history. As it's quite an energetic and heating sequence, it quickly gained traction in more physical yoga asana practices and is now a core foundation of many Vinyasa styles.
So let's walk through the basics of how we can do a Surya Namaskar sequence from both standing and a chair, and you can check out the video at the end for some more ideas on using props throughout the flow!
I've tried to keep the instructions super basic to get you started, but if you're interested in a deep dive, contact us to see when our next Sun Salutation workshop is!
Start with an inhale to lift your arms up above your head. Optional: arch your upper back and lift your chest
Exhale to fold forwards into Uttanasana. Tip from your hips and keep your spine straight until you need to soften your knees and reach for the floor
From standing: Inhale, step one leg back to a low lunge, Anjaneyasana. Back knee comes to the ground, front knee over the ankle From seated: Inhale, bend one knee and lift your leg up towards your body
From floor: Step back to plank, hips and shoulders in line (optional: hold your breath for a count, or keep breathing)
From seated: Exhale to push hands and foot away from you
From floor: Exhale lower down with the knees and chest on the ground into Ashtanga pose. Alternatively, take the whole body to the ground
From seated: Inhale to arch back into seated cow pose, Bitilansana
From floor: Inhale to lift up to cobra, Bhujangasana. Pull the shoulders back and down with the chest open. You can also keep the arms bent into a baby cobra
From seated: Exhale to round back into cat pose, Marjaryasana
From floor: Exhale tuck the toes and push back to downwards dog. Transition through either plank or bent knees
From seated: Inhale to reset, and exhale to push hands and foot away (opposite foot to first repetition of this)
From floor: Inhale step the other leg forwards to a lunge. You can step through in one movement, use your hand to help, or kneel up to step
From seated: Bring that leg in towards your body, spine lifting up tall
Exhale to bring foot back to floor or step feet together into a forward fold, soft bend in the knees
Inhale reach forwards to lengthen the spine Lift up to the sky with an optional back arch
Repeat as many times as you like! Traditionally 12 is an auspicious number for Surya Namaskar, but I generally suggest starting at four and seeing how you go, but even 1 round is great to get your body moving!
There are endless ways to do Sun Salutations, and each teacher tends to have a slightly different style. Check out the video below for some extra ideas on how to use props in your flow!
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