Sun Salutation (Surya Namaskar)
Pose Overview
| Common Name | Sun Salutation |
| Traditional Sanskrit Name | Surya Namaskar |
| Sanskrit Name Pronunciation | soor-yuh nah-muhs-kahr |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Sun Salutation, also known as Surya Namaskar in Sanskrit, is a traditional sequence of yoga poses that is typically performed as part of a vinyasa yoga practice. The sequence is meant to be performed as a flowing, dynamic series of movements that can be done at a slow or fast pace depending on the practitioner's ability and preference.
Sun Salutation is believed to have originated in India as a way to honor the sun and its energy, and it is often performed as a form of devotion from a spiritual standpoint in addition to its physical health benefits. The sequence is designed to warm up the body, increase flexibility and strength, and improve overall health and well-being.
Benefits of Sun Salutation
- Improve flexibility and strength
- Increases cardiovascular endurance
- Improves balance and coordination
- Stimulates the digestive and nervous systems
- Reduces stress and anxiety
How to Enter Sun Salutation
There are many variations to the Sun Salutation flow, consisting of different poses, speed, and sequences.
- Mountain Pose: Start in a standing position, with your feet together and your arms at your sides.
- Sweep Hands Up: Inhale and raise your arms above your head, keeping your palms together and your fingers pointing towards the sky.
- Hands to heart center: Bring your palms together at your chest in a prayer position.
- Forward Fold: Exhale and bend forward, bringing your hands towards your feet.
- Halfway Lift: Lift halfway, keeping a straight back and extend - feeling the stretch in your legs and back.
- Swing Arms Back Up Overhead: Inhale and raise your arms above your head, keeping your palms together and your fingers pointing towards the sky.
- Forward Fold: Exhale and fold over again, all the way down. Then plant your hands in front of your feet about shoulder-width apart.
- Plank: Jump or step your legs back to come into a plank position, with your arms straight and your hands shoulder-width apart.
- Chaturanga: Lower your body through chaturanga, keeping your back straight.
- Upward Dog: Push with your hands through to up dog, bending your back and opening your heart.
- Downward Dog: Plant your hands and the toes, then push hips up into downward dog pose. Feel free to pedal your feet, kick out each leg, and move around to settle into the pose.
- Reset to Standing: Jump or step your feet up to the front of the mat to meet your hands. Then roll your body up slowly and intentionally, coming back to a standing pose.
This flow can be repeated several times. It is an excellent flow to get your body warmed up for more difficult poses such as deep stretches or binds.
How to Exit Sun Salutation
- Continue the flow until you reach back at standing position.
- Let out a big exhale and check your breathing.
- Lower your arms to heart center.
Common Sun Salutation Modifications & Variations
Some practitioners may modify the sequence by adding or removing certain poses depending on their ability and preference.
Common Mistakes with Sun Salutation
- Rushing through the sequence
- Not focusing on your yoga breathing technique and aligning it with the poses in your flow.
- Not keeping the core engaged
- Not aligning the body correctly
Safety Guidance
Always listen to your body and move at your own pace. Avoid any poses that cause pain or discomfort. Consult with a doctor or certified yoga instructor before starting any new practice that you're unsure of.
