How to Practice a Traditional Sun Salutation in Yoga

Sun Salutations, also called Surya Namaskars or "Sun Salutes" by yogi practitioners, are a 12-posture sequence of flowing movements that offer an entire body stretch, counterbalancing bending of the spine, and an opening of the heart, shoulders, and chest. In Sanskrit, Surya Namaskar means "sun" (Surya) and "to bow down" or "adore." (Namaskar)

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. In the West, the series is commonly practiced as a warm-up at the beginning of a yoga class. The yoga teacher will then lead students through one of the many variations of this sequence.

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 when transitioning between poses. Here is a step-by-step guide to the most traditional Hatha yoga version of the Sun Salutation classically taught in India:

1. 1. Start in mountain pose (Tadasana). Begin on your yoga mat in Tadasana, rooting all four corners of your feet to the ground, stand tall, roll your shoulders back, and maintain awareness of your breath.
2. 2. Move 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. Enter raised arms pose (Hasta Uttanasana). Next, inhale and enter the raised arms pose (also known as upward salute pose) by lifting your arms overhead, with your palms facing each other.
4. 4. Lower into standing forward bend (Uttanasana). On an exhalation, lower your arms down, fold your upper body over your legs (bending your legs if necessary), and feel the stretch in the hamstrings and lower back. Inhale into a halfway lift with a flat back and fingertips on the floor or the shins.
5. 5. Come into equestrian pose (Ashwa Sanchalanasana). Exhale and bring the left foot back into a low lunge to broaden the chest and open up the hips.
6. 6. Move into low plank pose (Chaturanga Dandasana). Inhale and come into a 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.
7. 7. 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.
8. 8. 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.
9. 9. 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.
10. 10. Return to equestrian pose (Ashwa Sanchalanasana). Inhale and bring the left foot back into a low lunge.
11. 11. Enter standing forward bend (Uttanasana). Exhale and step the right foot back to meet the left and fold. Inhale to half-way lift and exhale to fold.
12. 12. Move into raised arms pose (Hasta Uttanasana). Inhale, then root your feet on the mat to rise, bringing the hands back over the head.
13. 13. Return to prayer pose (Pranamasana). Exhale and bring the hands to the heart in prayer pose.
14. 14. 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.

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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