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How To Do Sun Salutation Yoga Poses

Ntathus Sun Salutation Written Guide

Sun Salutation A – Step by Step – Each yoga pose explained – Learn how to do – Yoga For Beginners

TIP: For the first few times you practice the Sun Salutation, it is easier to just focus on the postures. As you get used to the routine, try and co-ordinate the movement with the breath.

Sun Salutation Starting Position: Stand erect with the head and body straight but relaxed. The feet are together, the knees are straight, and the arms are relaxed at the sides. Inhale deeply.

Sun Salutation Position 1: Exhale and bring the palms together in the prayer position in front of the heart centre.

Sun Salutation Position 2: Inhale. Stretch the arms out from the heart centre and stretch your arms up over your head. Arch your body backwards, keep your arms up alongside the ears. Try and keep your knees straight. Keep looking up at your hands; give yourself a full body stretch as you stretch up all the way from the feet to the tips of your fingers.


Sun Salutation Position 3: Exhale. Bend forwards and bring the hands down to the floor next to the feet. If your hands do not touch the floor with the knees straight, then slightly bend the knees. Allow the head to relax toward the floor.

Sun Salutation Position 4: Inhale and without moving the hands, stretch the right leg back as far as possible. Drop the right knee to the floor. Leave the left knee on the floor between the hands and the left knee close to the chest. Stretch the head up and back .

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Loudly Count Out The Rounds

One common problem beginners face while doing many rounds of sun salutation, especially in 108 sun salutations, is that keeping count of rounds. And another is, in which round which leg need to bring forward first and which leg to bring back .

For this, one could loudly count each step of sun salutation. Remember in the odd counts, the left leg will take over in right and in even counts, the right leg will take over the left. Otherwise, for counting rounds, you can set a timer too that will count for you.


How To Do Sun Salutation B In Yoga

The Sun Salutation, or Surya Namaskara , is a group of yoga poses performed in a specific sequence and linked with your breath. When you practice a Sun Salutation, you inhale to extend, and exhale to bend. The poses included in Sun Salutations are the core components of a “vinyasa” sequence used primarily in Ashtanga, Vinyasa, and Power Yoga. Follow the steps below and get ready to practice Sun Salutation B!

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Sun Salutation Breath Awareness

When the body moves in a flow like in Surya Namaskar , the coordination of the breathing process plays an important role to ensure for easy movements as well as proper use of the lungs and chest to encourage deep breathing. Given below is the detailed breathing information for each step forming part of the short mini sequence, Sun Salutation:

  • Inhale at Hasta Uttanasana .
  • Exhale at Uttanasana .
  • Inhale at Ashwa Sanchalanasana , with the right foot forward.
  • Exhale at Phalakasana .
  • Inhale/Exhale at Ashtangasana .
  • Where Did Sun Salutations Originate From

    How To Do A Sun Salutation

    The English term sun salutation is a direct translation of the Sanskrit surya namaskar; surya meaning “sun” and namaskara “salute”. Many believe that the sequence got its name from the fact that it would traditionally have been carried out with the rising and setting of the sun. On another, metaphorical level, it represents acknowledgment that the practice tends to our internal sun, our energy source, by uniting both body and mind. But we can also consider that in ancient scripture, the sun is frequently considered the greatest teacher of this world.

    Some believe that sun salutations come from the ancient tale of Hanuman. Hanuman was a dedicated student of surya, and once he had learned all he could from the sun, he offered payment. Surya refused the payment, and in response to this, Hanuman offered his respectful greetings, or Namaskars, as an alternative. Thus, the sun salutation was born.


    So how old are sun salutations? The timeline of the sequences development and the date of its origin are unclear, although it is widely believed that yoga was practiced in areas of Afghanistan, Pakistan and Northern India over 5,000 years ago! However, several anthropologists argue that the Namaskar movements of ancient yoga are hugely different to modern day sun salutation practices, and many hold the alternative belief that the sun salutation as we know it today was invented in the early 20th century.

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    Sun Salutation : Your Basic Guide To Learn The Age

    If you’re looking for a simple, enjoyable way to start your day that provides a diverse range of health benefits, consider practicing Surya Namaskar or Sun Salutation. It is a special sequence of yoga postures, breathing, and chants that together comprise the traditional Sun Salutation. It is a wonderful gift of yoga to the whole world having all kinds of physical, mental, spiritual benefits -stimulating and rejuvenating every system of the body, relaxing and calming the overworked mind and renewing spirits. For people with limited time, this is the best wholesome workout.

    Sun Salutation is a sequence of 12 powerful yoga poses with profound benefits that have been written about for thousands of years.

    At the physical level, the practice of Sun Salutation stimulates the metabolism and the digestive, respiratory, circulatory and reproductive systems. It provides a good cardiovascular workout, stretches every part of the body, lubricates and strengthens joints and muscles. This sequence takes your spine through almost every possible range of motion and when integrated with the breath , it encourages deep and rhythmic breathing, increasing blood to the brain and bringing mental clarity.;


    Mood Swings And Emotion Stability

    Deep breathing techniques, combined with specific asanas,;have;a positive effect on your nerve cells. Performing Sun Salutation proves beneficial for your brain. It can create a sense of balance between your brains left and right side. This increases your emotional stability and enhances your creative and mental capabilities.

    In addition to that, practicing Surya Namaskar improves the functioning of your endocrine system, especially your thyroid glands. This causes a decrease in anxiety and mood swings. It also induces a calming effect which enables you to concentrate and allows you to think clearly.

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    Practicing Surya Namaskar A

  • 1Learn the benefits of sun salutations. Surya namaskar is an important foundational vinyasa in yoga that will energize, calm, and relax you. It can also stretch your entire body while strengthening your arms, shoulders, and legs. Practicing regularly may aid digestion, and relieve back pain.XResearch source
  • Talk to your doctor before you begin any yoga practice to make sure youre healthy enough to practice.XResearch source
  • Be careful practicing sun salutations if you have any back, arm, or shoulder injuries. Those with motion disorders, including ear infections, should also be careful.
  • 2Stand in tadasana or mountain pose. Start by standing in tadasana, or mountain pose, at the front of a yoga mat. This will allow you to most easily flow into the sun salutation from standing.XResearch source
  • Tadasana, or mountain pose, is when you stand at the front of a yoga mat with your feet hip width apart and your arms at your sides. Gaze forward, spread your toes, and make sure your balance is evenly distributed between both feet.XResearch source
  • Make sure to engage your abdominals and lightly pull your sacrum toward the ground, which is sometimes referred to as engaging your root lock or mula bandha.XResearch source
  • Inhale and exhale evenly through your nose. If you can, make a slight sound like the sea when you breathe. This is called ujayyi breathing and can help you flow through your downward dog more effectively.
  • Your toes should be flexed.XResearch source
  • Create A Wellness Routine

    Yoga Poses: How to Do a Sun Salutation

    Sun Salutation followed by some breathwork and meditation is a complete package for your everyday wellness. Now that you have learned how to do Sun Salutation, would you like to get a glimpse of some powerful breathwork and meditation with a live instructor and know more about how to meditate daily? Join Beyond Breath now!

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    Mistake #2 Barely Lifting The Spine In The Half Lift

    You might skim over Ardha Uttanasana, barely lifting your spine. But if you give this transitional pose short shrift, youll skimp on your breath and potentially strain your neck. Youll also miss the main benefits: strengthening and decompressing the spine. I often watch students skipping this pose as the lift up from the forward bend uttanasana to half uttanasana is so small that students keep skipping it. The idea is to inhale and lift the front of the chest, stretching the entire spine and placing the finger tips on the floor or the palms on the shin bone.

    How Many Sun Salutation Repetitions Should You Do

    Some yogis suggest at last six repetitions, others twelve, but you will find the magic number for your own practice. Even just a few Surya Namaskaras every day allows your body to move more freely with greater strength, stamina, and flexibility than without them. If your attitude is one of all-or-nothing, its easy to put off yoga, or any exercise. On the other hand, when your commitment is to complete a short series of linked poses, like those in Sun Salutes, it can be easier to get motivated, especially in the morning.

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    What Is Sun Salutation And Why Actually We Do It

    Sun salutation is a traditional sequence of 12 poses practiced in yoga to show gratitude to the Sun. Because Sun is the universal source of energy, its yogas way of paying homage to the Sun.

    The 12 Poses of sun salutation are:


  • Upward Sslute
  • Prayer Pose
  • Today sun salutation is mostly practiced as a complete body workout exercise because it includes all possible types of poses that yoga has. These poses ensure muscles stretching, flexing, and toning altogether at one time.

    Surya Namaskar The Go

    Yoga Sun Salutation Sequence Pdf

    If youre someone who has little time to spare for a daily workout schedule but still wants to stay fit, there is no better option than Surya Namaskar.

    Even though it is a centuries-old yoga technique, yet in the modern world, it has ended up becoming the focus of the research community due to its proven track record of improving a persons lifestyle. A person who practices Sun Salutation regularly will notice significant improvements in their lives, both physically and spiritually.

    We hope that this article addressed all your questions and cleared your doubts. Always remember that while performing any yoga regimen, concentration, patience, and determination are required. Surya Namaskar is no different. Dont try to rush things, take it slow and enjoy yourself.

    If you want to know more about yoga, then take a look at our blog. Also, dont forget to subscribe to our newsletter to receive regular updates regarding various asanas. Feel free to join our Yoga Teacher Training in India to learn Surya Namaskar from our Yoga Masters.


    Meera Watts is a yoga teacher, entrepreneur and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes and others. Shes also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India , Indonesia and Malaysia .

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    How Many Rounds Of Surya Namaskar Should Be Done

    To ensure the body is toned on both sides, Surya Namaskar is performed in SETS having two rounds in each. Keeping this in mind, practicing 12 rounds of Surya Namaskar daily is set as an ideal number.

    However, as a beginner, practicing two to four rounds sounds good, gradually going up to as many as you can comfortably do .

    How To Perform Sun Salutation B

    Sun salutation B is similar to the A sequence, but its longer and adds two poses: chair and warrior 1. Heres how to perform a basic sun salutation B:

  • Start in;mountain pose;near the top of your mat.
  • Inhale: Bend your knees and extend your arms overhead while keeping your back flat to transition into chair pose . Gaze toward the ceiling.
  • Exhale: Straighten your knees and hinge at your hips into a standing forward fold. Direct your gaze at your shins.
  • Inhale: Lift your torso into a;half-forward fold, keeping your back flat with your hands on your shins or your fingertips on the floor. Gaze forward.
  • Exhale: Plant your hands on the mat, step or jump back into high plank, then lower your body into;chaturanga dandasana. Gaze a few inches in front of your mat to keep your neck long.
  • Inhale: Press the tops of your feet into the mat and lift your torso into either;cobra pose; or;upward-facing dog;. Direct your gaze forward.
  • Exhale: Tuck your toes, and lift your hips into;downward-facing dog;. Look back at your feet, and hold here for five breaths.
  • Inhale: Step your right foot inside your right hand, and slowly rise up into;warrior 1;pose, keeping your left knee straight and your arms extended overhead as you sink into a lunge. Gaze toward the ceiling.
  • Exhale: Plant your hands shoulder distance apart on either side of your right foot, return to high plank, and lower into chaturanga.
  • Exhale: Transition back into down dog. Hold for five breaths.
  • Exhale: Lower into chaturanga.
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    Begin In Tadasana Mountain Pose

    • Stand with your toes together at the top of your mat with a small space between your heels
    • Distribute your weight evenly across both feet
    • Stack your shoulders and hips over your feet so everything is aligned
    • Lengthen your spine from your tailbone to the crown of your head and broaden your chest, stretching across your collar bones
    • Release your arms to your sides with fingers spread wide and palms facing forward
    • You may also place your hands at hearts center, lifting your chest to meet your palms

    Sun Salutation For Beginners

    How To Do a Sun Salutation | Yoga

    Steps to follow

    The most important thing here is to connect the breathing with each pose . Please dont worry in trying to make the perfect pose.

    1. Pranamasana

    Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in a prayer position.

    2. Hastauttanasana

    Breathing in, lift the arms up and back, keeping the arms straight. The effort is to stretch the whole body up from the heels to the tips of the fingers. To deepen the stretch, push the pelvis forward a little bit. Ensure that you are reaching up with the fingers rather than trying to bend backward.

    3. Hasta Padasana

    Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet. You may bend the knees, if necessary, to bring the palms down to the floor. To deepen the stretch, straighten the knees.

    4. Ashwa Sanchalanasana

    Breathing in, push your right leg back as far as possible. Bring the right knee to the floor and look up opening your chest. The left foot is in between the palms.

    5. Dandasana

    As you breathe in, take the left leg back and bring the whole body in a straight line.

    6. Ashtanga Namaskara

    As you exhale, bring your knees, chest and chin down to the floor. Take the hips slightly back.

    7. Bhujangasana

    8. Parvatasana

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    How To Do The 12 Poses Of Sun Salutation

    I still remember my school days when we students assemble in neatly aligned rows and columns in the big ground on our yoga mats every morning before our regular classes start. Our Yoga teacher will lead us and we all follow him doing the 12 sets of Sun Salutation, also called Surya Namaskar/Surya Namaskara, every day.

    Yes, we followed that routine every day and it has now turned a habit for most of us. A big THANKS to my School for sowing the seeds of the powerful Yoga routine in our lifestyle.

    But, you may ask – Why Sun Salutation?

    We all know that -;SUN is the ultimate source of life on earth. One can blindly accept that No lifeforms can exist without the Sun. Hence, Yogis those days started their day with Sun Salutation to grace the Sun God.

    In the same aspect, we students also started the day by honoring Lord Surya through Sun Salutation.

    Here is everything about this basic yet highly beneficial yoga routine in its complete detail to help you practice it perfectly.

    We;;;being transparent! This post may contain Affiliate Links and LiveOsumly earns a commission through those independently chosen links at NO additional costs to you.;To know more, You can see our Full Disclosure Policy.

    Gain Muscle And Flexibility

    The more you do this series, the stronger and more flexible you will become. Scientific data supports the many physiological benefits of Sun Salutes. A 2011 study showed a significant increase in muscle strength and flexibility among participants who practiced daily Sun Salutes for six days a week for 24 weeks. Additionally, the study highlighted a notable decrease in body fat among the female participants and a significant weight loss in both genders.

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    Perform Sun Salutation During Sunrise Or Sunset:

    Surya Namaskar must be done early in the morning during the sunrise to reap the full benefits from the Sun’s vibration.

    Some might ask – Can it be done during the evening times?

    The answer is YES. But it must be done before the sunset.

    However, If you are doing it after the sunset as the moon rises, it becomes Chandra Namaskar or Moon Salutation.

    There isn’t much of a difference except for two extra asanas for Moon Salutation.

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