How to Practice Sun Salutation A in Yoga

Sun Salutation A (also known as Surya Namaskar A) is a variation of the traditional 12-posture sequence of flowing movements that offers an entire body stretch, counterbalancing the bending of the spine, and opening the heart, shoulders, and chest.

Traditionally, the series is practiced facing the east at sunrise or west at sunset and focuses on Pranayama (breathwork), asana (movement), mantra (chanting), and chakra (energy center) awareness. The sun salutation variation will also prepare you for an active Vinyasa, Hatha, or Ashtanga yoga class in the West, where the series is commonly practiced as a warm-up.

When you practice this series regularly, you can increase your flexibility and overall well-being. When focusing on preceding breath to movement and flowing gracefully from one pose to the next, you will move from practicing physical asana to practicing a moving meditation.

Practice this series at least twice, with each foot leading the way once. Always breathe in and out through the nose, and focus on breath coordination as you transition between poses. Here is a guide to practicing Sun Salutation A:

1. 1. Start in mountain pose (Tadasana). Begin on your yoga mat in mountain pose, rooting all four corners of your feet to the ground, stand tall, and roll your shoulders back. Become aware of your breath as you bring your hands into prayer position.
2. 2. Move into upward salute (Urdhva Hastasana). Inhale and bring your hands above your head into upward salute with pinky fingers in and palms facing each other. Hold for a breath or two.
3. 3. Bend into standing forward fold (Uttanasana). On an exhalation, enter this standing forward bend by bringing the hands through the heart center or swan diving gracefully with arms extended and knees bent. Hold for a breath or two.
4. 4. Lift into half-standing forward fold (Ardha Uttanasana). Inhale and lift halfway up, flattening the spine, engaging the core, looking down, and bringing the fingertips to the floor in front of you or your shins (whichever is most comfortable).
5. 5. Step into low plank pose (Chaturanga Dandasana). Exhale and bring your hands to the mat and step back into this plank pose (also known as four-limbed staff pose) by tucking your toes and pressing the heels back, with the shoulders directly above the wrists. If you do not have enough strength to hold staff pose, you can drop your knees to the ground.
6. 6. Move into upward-facing dog (Urdhva Mukha Svanasana). Inhale and move into upward-facing dog. Keep your knees off of the mat, tucking your toes, and pressing into your hands to extend your chest forward. Push your shoulders back and down, maintain a neutral forward gaze. Open up through the heart. Hold for a breath or two your first round.
7. 7. Come into downward dog (Adho Mukha Svanasana). On an exhalation, lift your hips and come into downward-facing dog pose. Press the heels towards the mat (it’s acceptable for them to contact the ground), let your head hang heavy, and press firmly into your hands to lift the shoulder blades up and back.
8. 8. Step into half-standing forward fold (Ardha Uttanasana). On an exhalation, walk, step, or hop forward onto the mat, so your feet meet your hands. Inhale and lift halfway up, flattening the spine, and engaging the core. Looking down, bring your fingertips to the floor in front of you or your shins.
9. 9. Bend into standing forward fold (Uttanasana). On an exhale, forward fold either by bringing the hands through heart center or swan diving gracefully with arms extended and knees bent. Hold for a breath or two your first round. During every sequential round, continue to focus on linking breath to movement.
10. 10. Raise into upward salute (Urdhva Hastasana). Inhale and bring your hands above your head, pinky fingers in and palms facing each other.
11. 11. Return to mountain pose. Exhale, and bring your hands up into Anjali mudra (hands to heart center). Press your thumbs into the sternum, each palm and fingertip pressing against its counterpart with equal force, with your fingers spread wide. You can repeat the sequence with the opposite foot leading the way to complete one round. You can perform as many rounds as you wish to warm up the body.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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