Yoga Journal : Practice : On the Mat

Surya Namaskar
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How to Salute the Sun

There are many variations on Surya Namaskar (the Sun Salutation), but here is one popular version to help you get started.

By Leila Easa

Page: 1 2

Sun Salutations, or Surya Namaskar, are traditionally performed in the morning to greet the new day. The sequence of 8 postures can be a complete practice in itself, or can prepare you for a longer asana routine. Sun Salutes are often performed in sets of 5, but if you are new to the practice it's wise to begin with 2 or 3. Each time you flow through this sequence, synchronize your breath with the movements of your body.

1. To begin, stand in Tadasana (Mountain Pose). Distribute your weight evenly over both feet. Establish a slow, steady rhythm for your breath. Find your center.

2. Next, inhale and stretch your arms out to the side and overhead into Urdhva Hastasana (Upward Hand Pose). Reach your heart and arms to the heavens, sending your greeting to the sun.

3. As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend), connecting down into the earth. Keep your legs firmly engaged.

4. Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this pose, the gaze is lifted, the spine is extended, and the fingertips can stay on the floor or rise to the shins.

5. Exhale and step or lightly hop your feet back behind you into Plank Pose. Your wrists should be flat on the floor, shoulder-distance apart, and your feet should be at hip distance. Take a full breath in as you lengthen through your spine.

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—— Wake-Up Routine
Not a morning person? These Ayurvedic rituals will turn you into an early riser and change how you face the day.

—— Here Comes the Sun
That most familiar of asana sequences, Surya Namaskar (Sun Salutation) is as rich in symbolic and mythic overtones as it is in physical benefits.

—— Core Strength for Smooth Transitions
After several months of practice, I still use baby steps when I bring each foot out of Down Dog into forward bend in Sun Salute A. What specific muscles could I work on to make this movement more fluid and controlled?

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