Rise of the Sun: The Significance of Sun Salutations in Your Yoga Practice

While there are quite a few different yoga lineages, one key component of most yogic practices is the sun salutation. Found in such practices as Ashtanga, Vinyasa and Hatha, the sun salutation, or surya namaskar is an essential foundation to the practice. Surya Namaskar is derived from two Sanskrit words: surya, meaning "sun" and namaskar meaning "greetings". This series of postures is practiced with one posture flowing into the next and is coordinated with the breath. The repetition and the consistent inhale and exhale allows the sequence to become quite meditative and is an excellent way to warm up your body for a more thorough yoga practice. 

Sun Salutations are typically practiced at the beginning of your yoga practice. Generally speaking, the sequence involves a combination of 12 postures that work together to improve the flexibility and strength of your body. At its core, practicing sun salutations is a way of showing gratitude to the sun, which is considered to be the source of all life.

Sun Salutations offer numerous health benefits to your body and mind. It can help in improving the flexibility and range of motion of your joints and muscles. The sequence is also great for building strength in your upper body, core and legs. And since it is a “moving” sequence, they also help to improve the circulation of blood in the body, which can lead to better heart health. And finally, one of the most significant benefits of this series is that it is meditative and can help to reduce stress and anxiety levels, promoting overall well-being.

There are two primary types of Sun Salutations—Surya Namaskar A and Surya Namaskar B. Surya Namaskar A is the basic sequence; it involves a series of forward bends, plank, upward dog and downward dog. And while it is suitable for beginners, we do provide modifications, specifically for the chaturanga sequence if you have instability in your shoulders. It’s vital to practice this sequence properly or you can create excessive wear and tear on the shoulders. Surya Namaskar B is a more advanced sequence that includes some additional postures including Warrior 1 and Chair pose. 

In our Dharma and Hatha classes we practice this classical Surya Namaskar:

1. Pranamasana (Prayer Pose)

2. Urdhva Hastasana (Upward Salute)

3. Uttanasana (Standing Forward Fold)

4. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)

5. Chaturanga Dandasana (Plank Pose)

6. Ashtanga Namaskara (Eight Limbed Salute)

7. Bhujangasana (Cobra Pose)

8. Adho Mukha Svanasana (Downward-facing Dog Pose)

9. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)

10. Uttanasana (Standing Forward Fold)

11. Urdhva Hastasana (Upward Salute)

12. Pranamasana (Prayer Pose)

In our Vinyasa and Flow classes we practice both Sun Salutation A and Sun Salutation  B

1. Mountain Pose (Samasthiti or Tadasana)

2. Upward Salute (Urdhva Hastasana)

3. Standing Forward Fold (Uttanasana)

4. Half Standing Forward Fold (Ardha Uttanasana)

5. Plank Pose (Chaturanga Dandasana)

6. Upward-facing Dog Pose (Urdhva Mukha Svanasana)

7. Downward-facing Dog Pose (Adho Mukha Svanasana)

8. Transition – feet to hands 

9. Half Standing Forward Fold

10. Standing Forward Fold

11. Upward Salute

12. Mountain Pose

Sun Salutation B consists of the following poses:

1. Chair Pose (Utkatasana)

2. Standing Forward Fold 

3. Half Standing Forward Fold 

4. Plank Pose 

5. Upward-facing Dog Pose 

6. Downward-facing Dog Pose 

7. Right foot forward (Warrior One Pose or Virabhadrasana A)

8. Plank Pose

9. Upward-facing Dog Pose

10. Downward-facing Dog Pose

11. Left foot forward (Warrior One Pose or Virabhadrasana A)

12. Plank Pose 

13. Upward-facing Dog Pose

14. Downward-facing Dog Pose

15. Transition – feet to hands

16. Half Standing Forward Fold

17. Chair Pose

18. Upward Salute

19. Mountain Pose

To practice Sun Salutations, begin with Surya Namaskar A and perform each posture in sequence, starting and ending with Mountain pose. In general, you want to have your inhale match the “opening” type movements, and the exhale partner with the folds. Repeat the sequence three to five times and then try moving on to Surya Namaskar B.

Sun Salutations are not only a great way to start a yoga practice–when you are short on time they can be the bulk of your yoga practice. If I want to sit in meditation first thing in the morning, I find that a few rounds of sun salutations helps me to sit tall and comfortably. Likewise at the end of the day, when I’ve been sitting a lot or just feel “stuck” both physically and mentally,  two or three rounds of sun salutations are just what my body—and my mind—need.