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Sun Salutation (Surya Namaskar)
Overview
Surya Namaskar is used in traditional yoga practices to warm the body by
creating heat and warmth in the body. Or as practice in themselves. It is a
preparation for the practice both mentally and physically and teaches linking
breath with movement. The movement sequence is designed to take the spine
through a variety of ranges of motion to increase the awareness of our spines
specific to range of motion or limitations.
One of the means of honoring the sun is through the dynamic asana sequence
Sun Salutation (Surya Namaskar). The Sanskrit word namaskar stems from
namas, which means "to bow to" or "to adore." (The familiar phrase we use to
close our yoga classes, namaste—te means "you"—also comes from this root.)
Each Sun Salutation begins and ends with the joined-hands mudra (gesture)
touched to the heart. This placement is no accident; only the heart can know the
truth. (Yoga Journal,Sun Salutation A (Surya Namaskar A)1. Tadasana (Mountain pose) hands in Anjali Mudra (reverse seal)
2. Inhale, reach the arms overhead: Urdhva Hastasana (Upward Salute)
3. Exhale, hip hinge forward: Uttanasana (Standing Forward Bend)
4. Inhale, extend the spine: Ardha Uttanasana (Half Standing Forward Bend)
5. Exhale, lower into push up: Chaturanga Dandasana (Four-limbed Staff
Pose)
6. Inhale, extend the spine to up dog: Urdhva Mukha Svanasana (Upward-
Facing Dog Pose)
7. Exhale, lift the hips to down dog: Adho Mukha Svanasana (Downward-
Facing Dog Pose)
8. Take 5 deep breathes
9. Inhale, walk or jump your feet to your hands: Ardha Uttanasana (Half
Standing Forward Bend)
10. Exhale, fold into the legs: Uttanasana (Standing Forward Bend)
11. Inhale, stand up bringing the arms overhead: Urdhva Hastasana (Upward
Salute)
12. Exhale, the arms back down to your side: Tadasana (Mountain Pose)Variations and modifications: