Sun Salutation
Description
The Sun Salutation (Surya Namaskar) is a sequence of linked yoga poses performed as a continuous flow synchronized with the breath. It warms up the entire body, builds flexibility and strength, and is the foundational warm-up of most yoga practices. A single round typically takes 60 to 90 seconds.
Muscle Group
Back, Chest, Core, Stretching, Yoga
Equipment Required
Sun Salutation Instructions
- Mountain Pose: Stand tall with feet together, arms at sides. Inhale.
- Upward Salute: Inhale and sweep arms overhead, gently arching back.
- Standing Forward Fold: Exhale and fold forward from the hips, reaching for the floor.
- Halfway Lift: Inhale and lift your torso halfway, flattening your back with hands on shins.
- Plank or Chaturanga: Exhale and step or jump back to plank, then lower halfway (chaturanga).
- Upward-Facing Dog: Inhale and press up, lifting chest with arms straight, hips off the floor.
- Downward-Facing Dog: Exhale and lift hips up and back into an inverted V. Hold for five breaths.
- Step or jump forward to Standing Forward Fold. Inhale halfway lift, exhale fold. Inhale rise to Upward Salute. Exhale return to Mountain Pose. That is one round.
Sun Salutation Form & Visual
Sun Salutation Benefits
- Warms up the entire body in one flowing sequence
- Builds flexibility in the spine, hamstrings, and shoulders
- Strengthens the arms, chest, and core through chaturanga
- Links breath to movement for mindful practice
- Improves cardiovascular conditioning at faster tempos
- Foundational warm-up for all yoga practices
Sun Salutation Muscles Worked
- Pectoralis major and anterior deltoid (chaturanga)
- Triceps brachii (chaturanga)
- Erector spinae (upward dog)
- Hamstrings (forward fold, downward dog)
- Core (plank, transitions)
- Calves and hip flexors (multiple poses)
Sun Salutation Variations & Alternatives
- Sun Salutation A (standard, described above)
- Sun Salutation B (adds Warrior I and Chair Pose)
- Half Sun Salutation (standing only, no floor)
- Moon Salutation (lateral sequence)
- Vinyasa Flow
- Downward-Facing Dog
