Sun Salutation: A Quick Yoga Series to Start the Day

The Sun Salutation, Surya Namaskar A, consists of 12 postures performed in a single, graceful flowing series. Move through each posture following the breath. Inhale as you extend or stretch, and exhale as you fold or contract. Think of your lungs as an accordion…exhale when compressing the lungs and inhale when expanding the lungs. The Sun Salutation series warms up the body and tones the core muscles. Consider this your morning mobility drill to increase strength and flexibility. The Sun Salutation has numerous variations depending on the style of yoga. The listed series below show the basic movements in Ashtanga’s Surya Namaskar A.

For the series below, a single round consists of all 12 steps. I have linked pictures and further instructions from Yoga Journal for the visual learners.

1. To begin, stand in Tadasana (Mountain Pose). Distribute your weight evenly over both feet.
2. Next, inhale and stretch your arms out to the side and overhead into Urdhva Hastasana (Upward Hand Pose).
3. As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend). 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.
6. Exhale and lower into Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your legs straight and pushing back into your heels or bringing your knees to the floor.
7. Inhale and carve your chest forward into Urdhva Mukha Svanasana (Upward-Facing Dog), directing that energy out from your heart. Pull your shoulders back and open your collarbones. Engage your legs but relax your gluteal muscles.
8. Exhale and roll over the toes, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Ground down through your hands and feet as you lengthen your spine. Remain here for five breaths.
9. On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Ardha Uttanasana.
10. Exhale back to Uttanasana, surrendering into the fold.
11. Inhale, reaching your arms out wide to your sides and coming to stand through a flat back. Draw your arms overhead into Urdhva Hastasana.
12. Exhale and return to Tadasana, your home base.

One or two rounds of Sun Salutations performed in the morning will make a profound difference on your day. Eventually work up to five rounds since this is the number of times you will do Surya Namaskar A in the complete Ashtanga series. Who knows, you may like it so much you will want to start practicing the complete Ashtanga series.

Namaste