Everything you need to know about: SUN SALUTATIONS

Also know as Surya Namaskara, sun salutations are a great way to start your day. They are a series of linked asanas (poses) which integrate the whole body, this means all your muscles are used and become toned and strong.

Sun salutations have been practiced for thousands of years, in fact they can be traced back to over 3,500 years ago! They have evolved over the years and there are lots of different variations of the sequence of movements. Today I am going to focus on Sun Salutation A.

Start by standing at the front of your mat. Hands by your side, feet together and spine long. This is samashiti.


Inhale and reach up to the sky. Look up to your fingertips. Tadasana.


Exhale and hinge at the hips, folding your torso down to your thighs. Uttanasana.


Inhale to halfway lift. Ardhva mukha uttanasana. Engage your core here and keep spine long.


Exhale and step or jump back into high plank, dandasana. Make sure your core is engaged and shoulders are over wrists. Inhale here.


Exhale and lower down into low plank or chatarunga dandasana. Keep elbows close to your ribs as you exhale and bend.


Inhale to upward facing dog, urdhva mukha svanasana. Shoulders, wrists and elbows should be in a vertical line. Tops of feet pressing into the floor.


Exhale to downward facing dog, adho mukha svanasana. Stay here for five full breaths and then on your last breath jump or step forward to half way lift, exhale uttanasana, inhale to standing.


Repeat the sun salutation series as many times as you want. I like to do 10 rounds to start my day if I do not have time for a full 90 minute asana practice, otherwise I do 5 as a warm up to my flow.

So try starting your day with some sun salutations. They are a moving meditation and will shift any stuck energy you have before you start the day. This way you can flow through your life with a feeling of calmness and peace.


Good resources if you are starting your practice:

  • https://www.yogajournal.com/practice/beginners/how-to/sun-salutations
  • http://8limbsyoga.com/about-yoga/


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