How to Practice Sun Salutation C in Yoga

Sun Salutation C (also known as Surya Namaskar C) is a variation on the traditional 12-posture sequence of flowing movements. This alternative offers an entire body stretch, counterbalancing bending of the spine, and an opening of the heart, shoulders, hips, back, and chest. Sun Salutation C is among the most common sun salutations, along with Sun Salutation A and Sun Salutation B.

Sun Salutation C incorporates upward salute pose (Urdhva Hastasana) in place of the more traditional raised arms pose (Hasta Uttanasana) from conventional Sun Salutations. Additionally, low lunge pose (Anjaneyasana) is practiced in Sun C instead of the more traditional equestrian pose (Ashwa Sanchalanasana). While these poses are nearly identical, it is more common to lift the arms above the head in Anjaneyasana.

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 step-by-step guide to practicing Sun Salutation C:

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, roll your shoulders back, and maintain awareness of your breath.
2. 2. Come into prayer pose (Pranamasana). Bring your hands together at your heart in Anjali mudra. The thumbs are pressed lightly against the sternum, and each hand is equally pressing against the other with fingers spread wide.
3. 3. Inhale 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.
4. 4. 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.
5. 5. 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).
6. 6. Exhale into low lunge pose (Anjaneyasana). Exhale and bring the left foot back into a low lunge. Extend your arms out, then raise them above your head and hold for a few inhalations and exhalations.
7. 7. Move into plank pose (Chaturanga Dandasana). Inhale and bring your hands down to the mat. Come into plank pose (also known as four-limbed staff pose) by bringing your right foot back to meet the left with both of your palms shoulder-width apart to support your weight.
8. 8. Salute with eight parts (Ashtanga Namaskara). Exhale and bring the knees to the floor, slide forward, lift the hips slightly, and rest the chin and the chest on the floor.
9. 9. Enter cobra pose (Bhujangasana). Inhale and press the feet, legs, and hips into the mat and lift the chest forward and chin off the mat, coming into a slight backbend. While in cobra pose, place little to no weight on your hands, and use the spine muscles to lift your chest.
10. 10. Push into downward-facing dog pose (Adho Mukha Svanasana). Exhale and push yourself into downward-facing dog. Bring your hips up and back and allow your head to hang heavy between the hands.
11. 11. Move into low lunge pose (Anjaneyasana). Exhale, then bring the right leg back into a low lunge. Extend your arms out, then raise them above your head and hold for a few inhalations and exhalations.
12. 12. 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.
13. 13. Bend into standing forward fold (Uttanasana). On an exhale, forward fold either by bringing the hands through the 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.
14. 14. 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.
15. 15. Come into prayer pose (Pranamasana). Bring your hands together at your heart. The thumbs are pressed lightly against the sternum, and each hand is equally pressing against the other with fingers spread wide.
16. 16. Come back into mountain pose (Tadasana). Return to mountain pose, then repeat the sequence with the opposite foot leading the way to complete one round. You may go through as many rounds as you wish to warm up the body.

Whether you choose to do Sun Salutation C as a warm-up before a more extended practice or alone as a way to start your day, here are a few tips to get the most out of the sequence:

1. 1. Move with mindfulness. Make an effort to link your breath to your movement, moving gracefully and intentionally from one pose to another. The transitions between poses are just as important as the poses themselves—it's okay to move and breathe slowly.
2. 2. Practice with a professional if possible. Unless you are an experienced yogi, it is best to practice this common sequence with a trained yoga teacher’s guidance. You can find many instructive videos online, attend a yoga class in the park, or find a traditional local yoga studio near you.
3. 3. Practice early. When possible, practice Sun Salutation C at the top of the morning to help kickstart your day with a sense of calm and purpose. Roll your mat outside if weather and location permits and face the rising sun.

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.

Unroll your mat, get a MasterClass Annual Membership, and get your om on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind.