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What Type Of Yoga Is Sun Salutation

Seven Top Benefits Of Practicing Sun Salutation

There are many benefits gained from practicing the Sun Salutation.

1.  Improves flexibility of the spine as it allows the body to stretch forwards and backwards.

2.  Increase blood circulation.

3.  Puts you in tune with your breath. If you find your breath becoming irregular, adapt the practice so your breath becomes steady        and rhythmical.

4.  Reconnects and energizes your solar plexus your fire energy center.

6.  The rhythmical nature of the sequence helps to center, ground and realign your energy.

7.  You reconnect with your innate sense of inner power and inner strength.

How To Make Sun Salutation B Harder

As with sun salutation A, do more sun salutation B repetitions to make it harder, among the other tips. Or, you can:

  • Lunge deeper in your warrior 1 to fire up the thigh and glutes. Or stay longer in your warriors.
  • Jump into handstand on your way back to the top of the mat.
  • Slow them down! Try to extend each inhale and exhale to the length of each pose to get the greatest benefits, and to get your breathing and moving in sync, suggests Saunders.


Can I Do San Salutations Every Day

Yes! Moreover, daily Sun Salutations is a great way to build consistency in your yoga practice.

Print out free YogaKali Habit Tracker to write down how many rounds of Sun Salutations you did each time and monitor your progress with time.

One word of caution: If you feel after-workout soreness and discomfort the next day after Sun Salutations, maybe you strained yourself too much. Be more gentle to your body and make sure to give it a day of rest to regenerate and build muscle.

The Powerful Benefits Of Daily Sun Salutations

Sun Salutations offer a treasure trove of health and wellness benefits, even for a beginner. Though Sun Salutations are comparatively simple, the benefits remain significant. Indeed, just a little bit of stretching and breathing with focused intention has the potential to reset your mind and body for the rest of the day. For example, my own practice of three or four rounds in the mornings uplifts and revitalizes me in ways that few other self-care rituals can. After my daily Sun Salutes, I feel more centered, strong, flexible, grateful, joyful, and balanced. You can also experience similar benefits if you practice a few Sun Salutes on a regular basis.

The Standing Mountain Pose

Sun Salutation Yoga For Beginners #hallieodowd1990

The standing mountain pose improves posture and will help relax and loosen up every major muscle in the body. There is also evidence that it can help reduce back pain over time and helps strengthen the glutes , stomach muscles, thighs, knees, and ankles.

To perform the standing mountain pose, begin with placing your feet together and your arms at your side. Spread your weight evenly across the heels and arches of your feet.

Then move your feet to be hip-width apart and place your hands in the prayer position directly in front of your chest area. Hold this pose and take several deep breaths, being conscious of sucking in your stomach, buttocks and tightening your calf muscles on every inhale and loosening them on every exhale.

When performing this pose, make sure to stand as tall and straight as possible, extending every muscle in your body upwards until you can no longer extend any further.

Vinyasa Yoga 101: Guide For Beginners

Vinyasa yoga is the kind of flow yoga that coordinates your movement and breath into a fluid motion that looks more like a dance than a set of asanas. Vinyasa is the perfect way for beginners to feel strength in their body and experience dynamic meditation through each movement. Discover the fundamentals of vinyasa and how to practice at home with this introductory guide.

Lower The Risk Of Chronic Conditions

Yoga, among other mind-body practices, has been repeatedly proved to reduce blood markers signaling inflammation as well as decrease oxidative stress both in the short and long term. Lower inflammation and oxidative stress mean a smaller chance of developing such conditions as cancer, diabetes, or heart disease.

Read more: 7 Health Benefits Of Yoga According To Science

What Is The Sun Salutation

Commonly known by its Sanskrit name of Surya Namaskar, or Salute to the Sun, the Sun Salutation consists of a series of 12 flowing yoga poses which forms a graceful and energizing sequence and is often included as part of the warm-up in your yoga class. Different schools of yoga,  have variations in the way they practise the Sun Salutation, but essentially the emphasis is the same to stretch and improve spinal mobility.

Surya Namaskar A And B: Two Exciting Variations Of The Standard Sun Salutation Routine

  • sparshita saxena
  • Surya Namaskar can be done differently
  • You can play with the speed at which you perform the postures
  • Power yoga involves performing the sun salutation at a very fast pace

“Surya Namaskar can be done differently. You can play with the speed at which you perform the postures to achieve varying results. Power yoga involves performing the sun salutation at a very fast pace, this is done to boost endurance and up your stamina significantly. Others might recommend holding every posture for a minute or so to finish doing the entire sequence in about 15 minutes along with deep breathing,” shares Yogi Anoop of the Chaitanya Foundation, Mediyoga.

We also spoke to Manisha Kohli from The Yoga Chakra, a Fitness and Yoga Studio in New Delhi, to understand if Surya Namaskar could have variations. “The Ashtanga school of yoga has two versions of the Sun Salutation – version A and B. While the first one has about 9 postures, the second version constitutes of 14 asanas. Type A is perfect for beginners whereas type B includes more strenuous postures like the Warrior Pose to enhance  strength and stamina,” noted Manisha.

How to do Surya Namaskar A

Photo Credit: Via National Yoga Academy, US

Surya Namaskar is a complete body workout that engages almost all muscle groups of the body. The addition of Warrior pose takes version A a notch higher.

How to do Surya Namaskar B

Photo Credit: Via National Yoga Academy, US

Create A Wellness Routine

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!

The Downward Dog Pose

The downward facing dog pose is one of the best-known yoga poses throughout the western world and helps strengthen the glutes , stomach muscles, thighs, knees, and ankles. It also helps build up strength and agility in the upper body, shoulders, elbows and wrists.

To perform the standing mountain pose, begin with placing your hands and knees on the floor. Place your hands directly under your shoulder location and your knees beneath your hip area. Point and extend your middle fingers out in front of you.

Then gently suck your belly button towards your spine and start to lift your buttocks into the air, straight up. Keep your arms and legs straight, do not bend at the knees or elbows. The body should now resemble an upside down V with your buttocks being the highest point. Breath in deeply and hold the pose for up to 30 seconds before reversing the position back to the starting pose.

When performing this pose, make sure to breathe throughout, taking deep yet gentle breaths in a natural rhythm.

Modifications Make Things Better

Steven Depolo

To those who are new to this style, jumping between poses might be a little difficult, such as from Chaturanga Dandsana from Half Forward Fold or from Downward Facing Dog to Half Forward Fold. To work around this, simply walk into these postures until you find your comfort zone.

If you have a back, knee, shoulder, or wrist injury, Chaturanga Dandsana could be difficult for you. In this case, an easy substitute would be Ashtanga Namaskr, or the Eight-Limbed Salutation from that I describe in this article. These modifications can easily be applied to both the A and B variations in this style without compromising on the effectiveness of the practice.

Sun Salutation 101: Your Basic Guide To Learn The Age

What Is Ashtanga Yoga? Benefits and Tips for Beginners ...

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. 

You Can Find Grounding Amidst Any Challenge

The repetition and ritual of 108 Sun Salutations will provide a sense of grounding. Remember that Sun Salutations are named in honor of the cycles of the life. 108 Sun Salutations is definitely challenging, but while you practice them, you will find a sense of grounding and learn how to access it with any challenge you face. 

How To Do Surya Namaskar B

If youre ready to level up, sun salutation B offers a slightly more challenging take on things. Begin in the same way as you did with sun salutation A, with both feet at the top of your mat, focusing on your breath. Heres how the sequence of poses differs:

  • Begin in the standing mountain pose.
  • Inhale to chair pose by bending your knees in a shallow squat position and lifting your arms up.
  • Exhale to a forward fold, hinging at the hips and letting your chest rest on your legs. Next, inhale and come to a half forward bend, lifting the head up and coming up slightly, keeping the fingertips on the floor and the back straight.
  • Exhale and flow into the plank position, with your weight resting on your hands and your legs straight behind you, keeping your body in a straight line. Bend your elbows slightly, keeping them close to your sides, until they are parallel to the floor, to assume the four-limbed staff pose.
  • Inhale and flow into upward-facing dog, straightening your arms and lifting your chest up to the ceiling. Your thighs will be lifted off the mat with your feet pressing into the floor.
  • Exhale into downward-facing dog. Your knees should be straight, heels pressing toward the mat, chest facing your thighs, tailbone lifted, spine straight, and head relaxed in line with the biceps.
  • Exhale and flow back into the four-limbed staff pose.
  • Inhale and flow into upward-facing dog.
  • Exhale and flow into downward-facing dog.
  • Exhale and flow into the four-limbed staff pose.
  • Boost The Immune System And Overall Health

    As your body compresses and lengthens during your series, your bodys organs drink in nutrients while expelling toxins. With each breath in, your cells refresh themselves. Each breath out, your lungs alveoli exchange carbon dioxide for oxygen. Enriched blood feeds hungry muscles, organs, and cells while restoring the proper function of the bodys systems. Digestive enzymes and hormones awaken as your cells energize. Inflammation decreases as your body finds homeostasis through movement and breath.

    Like all yoga, Sun Salutes stimulate the parasympathetic nervous system, which helps you to feel relaxed. In turn, this kind of deep relaxation bolsters the bodys immune system, allowing it to fight off sicknesses. A consistent practice will increase your bodys ability to expel free radicals from your organs, which will strengthen your immune system even more.

    Uttanasana To Flat Back

    Verywell / Ben Goldstein

    Exhale. Release your arms to either side and fold over your legs  to come into a forward bend . Alternatively, you can keep your palms together and pass them in front of your heart as you fold forward.

    Place your fingertips in line with your toes. Flatten your palms, if possible, or tent your fingers. Place your hands on if they don’t reach the floor when your legs are straight. You can also bend the knees a little if that makes you more comfortable.

    Inhale. Lift your head as you come to a flat back , coming onto your fingertips or placing your hands on your shins, whichever allows you to get your back really flat.

    When To Practice Sun Salutation

    Sun Salutation is commonly practiced at sunrise, hence the name. Its traditional name Surya Namaskar translates to Sun Offering which refers to offering respect to the sun.

    Some people say that if the moon is visible when you practice Sun Salutation, it then becomes Moon Salutation, which is basically the same sequence with one additional pose added in .

    But honestly, if you dont have time to wake up at sunrise or if you want to practice Sun Salutation after work or in the morning after a cup of coffee, I say go for it. Do what makes your mind and body feel good.


    What Are Sun Salutations

    Surya Namaskara translates to English as Sun Salutation, which is often shortened as Sun Salute. Sun Salutations are a sequence of gracefully linked Asanas that are synchronized with your breath to create an intelligent and graceful flow of movement. The classical sun salutation contains seven asanas, and the other variations of sun salutes contain additional and different poses. Sun Salutations are often used as a warm-up for a more challenging yoga class, but they can be practiced by themselves.

    What Is A Sun Salutation

    Surya Namaskar, aka the official Sanskrit name for sun salutations, is a sequence of yoga poses that are typically performed at the start of a Hatha or Vinyasa flow class. There are many variations on this sequence, but sun salutations A and B are the most common, both of which well come to in a moment.

    Translated from Sanskrit, Surya means sun, and Namaskar means to bow down to or show gratitude. In ancient tradition, sun salutations were used by Hindus during morning prayer and worship rituals. Over time, theyve evolved to become a key part of warming up the body and calming the mind, helping yogis disconnect from the distractions of daily life and enter a meditative state ahead of their practice.

    The poses involved in a sun salutation depend on which variation youre performingsun salutation A contains fewer poses and is often the go-to for beginners, while sun salutation B contains a longer sequence of slightly more challenging poses, such as chair pose and warrior I. Both sequences are designed to engage, stretch, and invigorate the whole body while keeping the focus on meditative breathing. So whichever you opt for, youll reap a bounty of benefits.

    Beautiful Benefits Of Yoga Sun Salutations

    Yoga Sun Salutation Sequence for Beginners: Video of Poses

    Ever wondered why yogis practice a yoga sun salutation? Maybe you love to watch the sunrise or sunset over the hills but don’t connect it to yoga. Wherever in the world, you are today the sun is the one constant every day. Giving thanks and appreciation to the sun and all it provides can strengthen our connection to the world around us. Let’s find out more about the meaning of and the beautiful benefits of yoga sun salutations.

    What do the yoga sun salutations signify?

    Sun salutation or Surya Namaskar is a sequence of yoga postures designed to show gratitude and respect to the sun. For centuries many civilisations have created symbolism, meanings and rituals connected to the sun. The yearly cycle of the sun was believed to symbolise the life of all beings. The birth date of the sun being 3 days after the winter solstice, as the sun starts to grow and the days get longer again. This symbol of life is also observed in traditions that believe the sun is immortality and is reborn every morning to restore life again. Whether you like to attach symbolism or simple science to the rising sun you can be sure that its appearance signifies the start of a new day and is the one constant we can rely on in times of uncertainty and change.

    What are the benefits of yoga sun salutations?

    What are the components of a yoga sun salutation?

    1. Mountain pose – tadasana with anjali mudra

    2. Upward salute – urdhva hastasana

    3. Standing forward fold – uttanasana

    4. High lunge -alanasana

    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 .

    Pose 2: Raised Arms Pose Hasta Uttanasana


    • Hasta Uttanasana is started by exhaling deeply
    • Inhale deeply thereafter stretching your arms forward and bringing them up over your head.
    • Look up and stretch the body slightly backward by pushing your pelvis forward.
    • Breathe out.  


    • Stretches and tones the muscles of the abdomen.
    • Expands the whole body from heel to the tip of the fingers.

    Great Times To Use These Sun Salutation Variations

    Greeting the Winter Solstice with Joy!

    As the sun lights up the world today be filled with Joy and Hope as the days once again lengthen out again. Greet this glorious new day with a Sun Salutation or two or ten to bring in the heat and energy from the sun into your day.

    Create a Class Challenge

    During a session build up each week. Starting with one or three and then add one on each week. Using the variations makes getting to 10 super easy and fun.

    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.

    Sun Salutation Steps For Beginners

    Begin sun salutation by standing at the front edge of your mat keeping the feet together in mountain pose.

  • Join your hands in front of the chest in prayer pose.
  • Inhale, raising the arms, arching the back and neck to come into upward salute pose. Keep in mind that in case of any spinal issue keep the neck straight and arch back only with the help of your arms.
  • Then exhaling, bend forward at the hips to reach the floor with your hands attaining the standing forward bend pose. As a beginner, you might be not flexible enough, so you can bend your knees but ensure to align the fingers with the toes on the floor.
  • Inhale to come into the lunge pose by stepping your right foot back. Here, the tip is to keep the left knee perpendicular to the left big toe. Do not outstretch the knee that most beginners tend to do.
  • Then, holding the breath, bring the left leg back beside the right to attain the plank pose. Here, spread your fingers wide on the floor to reduce the tension on your arms and breasts. Also, keep the core strong by aligning the shoulders and hips on the same plane.
  • Exhale dropping the knees, chest, and chin to the floor one-by-one while toes are curled in and abdomen is lifted. This is Eight limbed pose. If balancing the body in this pose is difficult, then you can also lower the abdomen to the floor.
  • Exhale bringing the right leg beside the left in the standing forward bend pose.
  • Inhale raising the arms and torso to arch back into the upward salute pose.
  • Sun Salutation Yoga: 11 Facts About Your Daily Full Body Workout

    Learn about Sun Salutation today for a whole body workout and a great way to relax into meditation. Youll be glad you did!

    Are you a yoga beginner? If so, youd be curious to know all about a popular asana sequence known as Sun Salutation . Youd ask how to do it right, when to practice it and how many rounds at one time. When we start any practice, its natural to be motivated in the beginning. Yet its important to do it right and know important facts to get the best results. Heres a list of some of the must-knows for Sun Salutation beginners.

    #1 Why do Sun Salutation? This is the first question that comes to most of us. Sun Salutation is important for two reasons. One, it can be a great workout. It requires stretching, flexing and toning the muscles. Its an excellent exercise for weight loss. It also offers many health benefits beyond the physical level. It relaxes the mind, in preparation for meditation. It includes simple poses like mountain pose, forward bend, plank pose, and downward facing dog. Know more about the whole sequence, where video instructions are also available.

    Sun Salutation gives us an opportunity to express gratitude to the sun. Without the sun, life on earth would be impossible! 

    #2 Best time to do Sun Salutation? Any time on an empty stomach is good. But the best time to do it is in the early morning at sunrise. 

    Browse our entire yoga poses library and learn more about each yoga pose in detail.

    How To Do The 12 Poses Of Sun Salutation For Beginners

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    Sun Salutations are how I began my yoga practice, with a little printed piece of paper taped to my mirror. They are a great way to get your yoga practice started and introduce you to the many benefits of yoga.

    Today I want to share with you the Sun Salutation for beginners which helped me begin my practice, in hopes it will help you begin or improve yours! I started mine with Sun Salutation A, which is made up of 12 poses.

    The 12 Sun Salutation Yoga Poses:

    Create Focus For Your Day

    Sun Salutation A, Salute to the Sun, or Surya Namaskara is ...

    As you begin your Sun Salutations, its helpful to set an intention, even if your practice may be brief. If done regularly, every time you bring yourself into Mountain pose at the front of your mat you will create more focus for your day. The act of surrendering to this intention allows you to begin letting go of control. For me, letting go of control sets the tone for my entire day as one of acceptance and openness. Additionally, when I let go of control, I begin to feel the quiet miracle of my existence. This remembrance of your intention can carry you through your day with grace and acceptance.

    Can You Practice Vinyasa At Home

    Like any type of yoga, vinyasa can be practiced at home. There is no need for a whole class to enjoy the benefits and fluidity of Vinyasa flow yoga. Once you learn the basics, feel free to create your own flow depending on what you feel.

    I suggest YouTube sequences for the several initial practices. The yogi community has created numerous vinyasa videos for people of all levels. In this way, you can follow a teachers instructions and learn the right techniques without the pressure of judgment from others. Do you watch a yoga channel already? The best options for beginners would be Yoga with Adriene and Floating Yoga School. Both channels upload beginner-friendly flows that will introduce you to the basic sequences.



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