For thousands of years, people have been giving thanks to the sun. All cultures worship the Sun Salutations as a vital source of life, but agricultural communities especially value it for its crucial role in food growth. One of the first yogic writings, the Vedas, was composed between 1500 and 1200 B.C. by ancient yogis, who contained sun prayers and rituals in them.
Sun Salutations: What Are They?
Dynamic sequences like Sun Salutations are frequently taught in movement-based yoga environments. Though their original purpose was religious prayer, they have gained popularity as a means of rapidly warming the body and stimulating its various parts. Since each movement corresponds with a breath, these sequences are good for heart health. A, B, and C Sun Salutations are the most well-known, though other yoga traditions have different names for these poses.
Sun Salutation A: Mountain Pose
Place your feet together or hip-width apart as you stand at the top of the mat. With your arms by your sides and your palms facing forward, symmetrically align your body. Maintain your chin in line with the ground.
In Tadasana, perform Utthita Hastasana (Arms Extended in Mountain Pose).
Breathe in while raising your arms to rest next to your ears. A small backbend is added by some lineages.
Bending Forward While Standing: Uttanasana
Let out a breath, bend forward at the hips, and rest your hands on your shins or feet. Lean your head back.
Half Forward Bend, or Ardha Uttanasana
Taking a breath, extend your back and raise your torso halfway up. You can rest your hands flat on your legs, on blocks, or outside your feet.
Half-Plank Position: Chaturanga Dandasana
Breathe out, return to Plank Pose, and then descend halfway while maintaining a neutral back.
Urdhva Mukha Svanasana, or Dog Pose with the Head Up
Taking a breath, raise your thighs by rolling over your toes and pressing into the tops of your feet. Press your arms straight and contract your abs.
Adho Mukha Svanasana: Dog Posing Downward
Let out a breath, straighten your knees, raise your hips and uncurl your toes. Take five deep breaths and hold.
Half Forward Bend, or Ardha Uttanasana
Breathe out and go forward between your hands. Take a breath and raise your body halfway.
Bending Forward While Standing: Uttanasana
Exhale, then fold forward once more, resting hands on your shins or feet.
In Tadasana, perform Utthita Hastasana (Arms Extended in Mountain Pose).
Sun Salutation B: Mountain Pose (Tadasana)
Place your feet parallel to the floor or hip-width apart, keep your arms by your sides, face up, and chin parallel to the ground.
Chair Pose, or Utkatasana
Breathe in, keep your spine neutral, flex your knees, sit back on your hips, and raise your arms to the sky.
Bending Forward While Standing: Uttanasana
Take a breath out, extend your legs, bend forward at the hips, and put your hands by your shins or feet.
Half Forward Bend, or Ardha Uttanasana
Taking a breath, extend your back and raise your torso halfway up.
Half-Plank Position: Chaturanga Dandasana
Breathe out, return to Plank Pose, and lower yourself halfway.
Urdhva Mukha Svanasana, or Dog Pose with the Head Up
Breathe in, roll onto your toes, raise your thighs off the ground, and press your arms straight.
Adho Mukha Svanasana: Dog Posing Downward
Let go, raise your hips, straighten your knees, and hold the position for five breaths.
Right side of Virabhadrasana I (Warrior I)
Step forward with your right foot, turn your rear foot to face front, take a deep breath, and raise your arms to raise your torso.
Half-Plank Position: Chaturanga Dandasana
Breathe out, return to Plank Pose, and lower yourself halfway.
Urdhva Mukha Svanasana, or Dog Pose with the Head Up
Breathe in, extend your toes, and keep your arms straight.
Adho Mukha Svanasana: Dog Posing Downward
Exhale, raise your hips, bend your knees, and hold the position for five breaths.
Left side of Virabhadrasana I (Warrior I)
Move your left foot forward, keep your back foot flat, take a breath and raise your arms to your sides.
Half-Plank Position: Chaturanga Dandasana
Breathe out, return to Plank Pose, and lower yourself halfway.
Urdhva Mukha Svanasana, or Dog Pose with the Head Up
Breathe in, extend your toes, and keep your arms straight.
Adho Mukha Svanasana: Dog Posing Downward
Exhale, raise your hips, bend your knees, and hold the position for five breaths.
Half Forward Bend, or Ardha Uttanasana
Ascend the mat by foot or leaping upon it, take a breath and raise your body halfway up.
Bending Forward While Standing: Uttanasana
Exhale, bring your hips forward, and rest your hands on your shins or feet.
Chair Pose, or Utkatasana
Inhale, sit back with your hips curved, and raise your arms.
Standing in Mountain Pose, or Tadasana
Resuming your initial posture, stand up with your arms by your sides.
Sun Salutation C: Mountain Pose (Standing)
Place your feet together or hip-width apart, keep your arms at your sides, face up, and chin parallel to the ground.
In Tadasana, perform Utthita Hastasana (Arms Extended in Mountain Pose).
Breathe in, raise your arms, and slightly bend your back.
Bending Forward While Standing: Uttanasana
Exhale, bring your hips forward, and rest your hands on your shins or feet.
Half Forward Bend, or Ardha Uttanasana
Inhale and extend your spine to raise your torso halfway up.
Right side of Anjanayasana (Low Lunge Pose)
Breathe out, raise your left foot back, bend your left knee, raise your body and raise your arms.
Plank Act as though you can move on.
Step back into Plank Pose with your hands on either side of your front foot.
Knees, Chest, and Chin to move
Let go, bend your knees, push your chest through your arms, tuck your chin towards the floor, and extend your spine.
Cobra Pose, or Bhujangasana
Breathe in, bring your arms straight, place your thighs and hips on the ground, and tuck your belly in.
Adho Mukha Svanasana: Dog Posing Downward
Let go, straighten your knees, raise your hips, and hold the position for five breaths.
Left side of Anjanayasana (Low Lunge Pose)
Take a breath, extend your left foot, bend your right knee, raise your chest, and raise your arms. Plank Act as though you can move on.
Step back into Plank Pose with your hands on either side of your front foot.
Knees, Chest, and Chin
Let go, bend your knees, push your chest through your arms, and tuck your chin towards the floor.
Cobra Pose, or Bhujangasana
Breathe in, bring your arms straight, place your thighs and hips on the ground, and tuck your belly in.
Adho Mukha Svanasana: Dog Posing Downward
Exhale, raise your hips, bend your knees, and hold the position for five breaths.
Advantages of Sun Salutations
1. Increased Joint Mobility: Sun Salutations’ alternating motions improve joint mobility throughout the body.
2. Breath Connection: By coordinating every movement with a breath, respiratory function is improved.
3. Ritualistic Practice: A dynamic form of meditation that cultivates awareness and presence is the sun salutation.
4. Cardiovascular Benefits: Research indicates that doing Sun Salutations for 10 minutes might increase heart rate and provide a brief cardiovascular exercise.
5. Accessibility: Everyone can do these sequences because they can be adjusted to fit any ability level.
Sun Salutations: Including Them in Your Practice
Start with a few rounds of Sun Salutations and progressively increase the number as you incorporate them into your yoga practice. You might use them as your session’s main event or as a warm-up. Make sure your body awareness and breath are in sync with every movement.
