Sun Salutations (Surya Namaskar) are a fundamental sequence in many yoga traditions. They energize the body, warm up the muscles, and connect breath with movement. Whether used as a warm-up or a standalone practice, mastering Sun Salutations can transform your daily routine.
The Spiritual Meaning of Surya Namaskar
“Surya” means sun and “Namaskar” means to bow or greet. In yogic philosophy, the sun represents spiritual consciousness and the source of life. Practicing Sun Salutations is a way to honor this life-giving energy.
Step-by-Step Breakdown of the Classic Sun Salutation A:
- Mountain Pose (Tadasana) – Stand tall, grounding through your feet, hands at heart center.
- Upward Salute (Urdhva Hastasana) – Inhale, lift your arms overhead.
- Standing Forward Bend (Uttanasana) – Exhale, fold forward from your hips.
- Halfway Lift (Ardha Uttanasana) – Inhale, lift your spine halfway with a flat back.
- Plank Pose – Exhale, step back into plank and hold.
- Chaturanga Dandasana – Lower halfway to the mat, elbows hugged in.
- Upward-Facing Dog (Urdhva Mukha Svanasana) – Inhale, lift chest and thighs off the mat.
- Downward-Facing Dog (Adho Mukha Svanasana) – Exhale, lift hips high and hold for 5 breaths.
- Step Forward to Halfway Lift – Inhale.
- Forward Bend – Exhale.
- Upward Salute – Inhale, rise back up.
- Mountain Pose – Exhale, return to standing.
Tips for Mastery:
- Start slow and focus on breath coordination.
- Use props if needed (blocks under hands in forward folds).
- Practice 3–5 rounds daily for strength, flexibility, and mindfulness.
