Sun Salutation Sequence

About the Sun Salutation Sequence

Surya Namaskar translates to “salute to the sun”. Consequently, many prefer to perform the series first thing in the morning. This sequence demonstrates how succinctly your breath drives movement. It is considered to be more of a spiritual, not physical practice.

However, your body responds favorably to this routine. The benefits include:

• Increased circulation
• Improved flexibility and strength
• Stimulated internal organs
• Enhanced spirit

Step into the Pose

How to Perform the Sun Salutations Sequence:

1. Start in Mountain Yoga Pose, hands in Namaste.
2. Inhale and bring your arms up overhead.
3. Exhale into Forward Fold
4. Inhale upward, rising halfway, hands on shins or ankles, with a flat back.
5. Push back into Plank Pose or Single Leg Stretch, then Plank.
6. Rise up on an exhale into Crocodile Pose.
7. Lower down into Upward Facing Dog Pose or Cobra Pose.
8. Cycle through two breaths, then exhale into Downward Facing Dog Pose
9. Come up into Warrior Pose, any variation.
10. Return to Mountain, and repeat the sequence

Repeat these poses as often as you like, but remember to rotate leg extensions equally.

Beginners

This sequence will test your endurance! Focus on form, not speed. Try performing it with a partner or under the guidance of a certified yoga instructor the first few times. Even if you can only cycle through two rotations, you’ll build strength with regular practice.