Sun Salutation
Description
This exercise involves a sequence of yoga poses that are performed in a flowing motion, typically done at the beginning of a yoga practice to warm up the body and prepare for more challenging poses. It is called the sun salutation because it is often done facing the sun and is believed to be a way to honor and connect with the energy of the sun.
Muscle Group
Equipment Required
Sun Salutation Instructions
- Stand at the front of your mat with your feet together and your hands in prayer position at your heart.
- Inhale and raise your arms above your head, reaching towards the sky.
- Exhale and fold forward, bringing your hands to the mat beside your feet.
- Inhale and lift your chest halfway, bringing your hands to your shins.
- Exhale and step or jump back into plank position.
- Lower down to the ground, keeping your elbows close to your body.
- Inhale and lift your chest into upward facing dog, keeping your thighs off the ground.
- Exhale and lift your hips into downward facing dog, pressing your heels towards the ground.
- Inhale and step or jump your feet to your hands, lifting your chest halfway.
- Exhale and fold forward, bringing your hands to the mat beside your feet.
- Inhale and rise up to standing, reaching your arms towards the sky.
- Exhale and bring your hands back to prayer position at your heart.
Sun Salutation Form & Visual
Sun Salutation Benefits
- Strengthens upper back muscles
- Improves posture
- Increases shoulder stability
- Engages core muscles
- Can help alleviate back pain
Sun Salutation Muscles Worked
- Quadriceps
- Hamstrings
- Glutes
- Abdominals
- Back muscles
- Chest muscles
- Shoulder muscles
- Triceps
Sun Salutation Variations & Alternatives
- Half Sun Salutation
- Full Sun Salutation A
- Full Sun Salutation B
- New Moon Salutation
- Twisted Root Sun Salutation
- Warrior Sun Salutation
- Chair Sun Salutation
- Standing Forward Fold Sun Salutation
- Seated Sun Salutation
- Wall Sun Salutation