Surya Namaskar A

Surya Namaskara, or a "Sun Salutation" in English, is a specific set of asanas (yoga poses) done in a specific order. A Sun Salutation can be a practice all on it's own. These poses linked in a sequence will stretch and strengthen many of the main muscles of the body, while allowing prana (the breath) to flow throughout the body.

There are several variations of a Sun Salutation, but I like this one because it adds in the lunge stretch, which works our help flexor.

(Sun Salutation A)

Exhale Tadasana (Mountain Pose)

Inhale Urdhva Hastasana (Upward Salute)

Exhale Uttanasana (Standing Forward Bend)

Inhale Ardha Uttanasana (Half Standing Forward Bend)

Exhale Uttanasana (Standing Forward Bend)

Inhale Anjaneyasana  (Low Lunge)

Exhale then Inhale in Phalakasana (Plank Pose)

Exhale Chaturanga Dandasana (Four-Limbed Staff Pose)

Inhale Urdhva Mukha Svanasana (Upward Facing Dog Pose)

Exhale Adho Mukha Svanasana (Downward Facing Dog Pose)

Inhale Anjaneyasana (Low Lunge)

Exhale Uttanasana (Standing Forward Bend)

Inhale Ardha Uttanasana (Half Standing Forward Bend)

Exhale Uttanasana (Standing Forward Bend)

Inhale Urdhva Hastasana (Upward Salute)

Exhale Tadasana (Mountain Pose)

Stand in Tadasana (Mountain Pose). Find the center of your breath, alignment, and balance. The palms face forward, shoulders back and pulled down your back, chest shines out.

Inhale and reach up to Urdhva Hastasana (Upward Salute).

Exhale and swam dive to the mat, folding into Uttanasana (Standing Forward Bend). Bow to the earth, while stretching the hamstrings, calf muscles, and lower back.

Inhale, keeping the fingertips down, lift the chest to Ardha Uttanasana (Half Standing Forward Bend). Look forward and make your back flat, like a tabletop.

Exhale and fold back into Uttanasana (Standing Forward Bend).

Inhale and step the right foot back into a low lunge Anjaneyasana.

Exhale and step the left foot back into Phalakasana Plank Pose. Both hands are under the shoulders, arms and legs are straight. Take an inhale here, as you bring the belly button to the spine.

Exhale and lower to Chaturanga Dandasana (Four-Limbed Staff Pose) with legs straight or knees on the ground to strengthen the arms and trapezius, taking care to keep the shoulders pressed away from the ears, not allowing them to drop forward.

Inhale as you press into the hands and lift the chest to Urdhva Mukha Svanasana (Upward Facing Dog Pose), lowering the pelvis, strengthening the lower back. Here the thighs are off of the floor, leaving only the palms and the tops of the feet touching the mat. You may also take Bhujangasana (Cobra Pose). If you take Cobra pose, keep the belly and thighs on the floor, squeeze the heels toward one another and press slightly into the hands as you lift the chest, keeping elbows bent to your sides.

Exhale to Adho Mukha Svanasana (Downward-Facing Dog Pose), lengthening the hamstrings, calves, and torso, while strengthening the upper body. Melt the heels toward the mat. Spread the fingers wide. Lift the tailbone to the sky. Relax the head between the biceps.

Inhale and step the right foot forward into Anjaneyasana, a low lunge on the other side.

Exhale and step the back foot forward to meet the front one, folding into Uttanasana again (Standing Forward Bend).

Inhale, keeping the fingertips down, and lift the chest to Ardha Uttanasana (Half Standing Forward Bend).

Exhale fold into Uttanasana.

On the next inhalation, lift the arms, leading from the chest, and come up to standing Urdhva Hastasana (Upward Salute). Bend the knees if the lower back is weak.

Exhale, lower the arms to the sides and stand tall in Tadasana (Mountain Pose).

Find stillness in your Tadasana. Feel the effects of the Sun Salutation. You may use this sequence as a warm-up, repeating once or twice more. Or you can use this as your full practice, flowing through the asanas for 30 minutes or longer.