Half Sun Salutation
Description
The Half Sun Salutation (Ardha Surya Namaskar) is an abbreviated yoga flow consisting of standing poses only — no plank, chaturanga, or downward dog. It links Mountain Pose, Upward Salute, Standing Forward Fold, and Halfway Lift in a flowing sequence with breath. It is excellent for warming up the spine and hamstrings without floor work.
Muscle Group
Equipment Required
Half Sun Salutation Instructions
- Stand in Mountain Pose at the top of your mat. Inhale.
- Inhale and sweep your arms overhead into Upward Salute.
- Exhale and fold forward from the hips into Standing Forward Fold.
- Inhale and lift your torso halfway, flattening your back. Hands on shins or fingertips on the floor.
- Exhale and fold forward again into Standing Forward Fold.
- Inhale and rise up with a flat back, sweeping arms overhead into Upward Salute.
- Exhale and bring hands together at the heart in Mountain Pose. That is one round.
- Repeat 5 to 10 rounds, moving with the breath.
Half Sun Salutation Form & Visual
Half Sun Salutation Benefits
- Warms up the spine and hamstrings without floor work
- Excellent for limited mobility or early-morning practice
- Links breath to movement
- Quick — each round takes 15 to 20 seconds
- No equipment needed
- Energizing and centering
Half Sun Salutation Muscles Worked
- Erector spinae (lengthened)
- Hamstrings (stretched)
- Calves (stretched)
- Deltoids (overhead reach)
- Core (transitions)
Half Sun Salutation Variations & Alternatives
- Full Sun Salutation
- Vinyasa Flow
- Standing Forward Bend
- Mountain Pose
- Chair-Modified Half Sun Salutation
