The Sun
Salutation
The sun salutation, or Surya Namaskar in Sanskrit, is a fundamental sequence of yoga poses that's often used as a warm-up, a standalone workout, or a moving meditation. It's a flowing series of about 12 postures that are synchronized with the breath, designed to honor the sun as the source of all life and energy.
Sun Salutations A and B, are fundamental sequences in many styles of yoga, particularly Ashtanga and Vinyasa. They are designed to warm up the body, build internal heat, and link movement with breath.
Sun Salutation A
This is the foundational sequence, often considered the starting point for a vinyasa practice. It is a simple, yet powerful flow that is repeated several times.
The Sequence:
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Mountain Pose (Tadasana): Stand at the top of your mat with feet together or hip-width apart. Root down through your feet, lengthen your spine, and draw your shoulders back and down.
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Upward Salute (Urdhva Hastasana): Inhale as you sweep your arms out and up overhead, bringing your palms together or keeping them parallel. Gaze up at your hands.
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Forward Fold (Uttanasana): Exhale as you hinge at your hips, folding forward over your legs. Bend your knees as much as needed to place your hands on the floor beside your feet.
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Half Forward Fold (Ardha Uttanasana): Inhale as you lift your torso halfway, extending your spine long. Your back should be flat, like a tabletop. You can place your hands on your shins or fingertips on the floor.
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Plank Pose (Phalakasana): Exhale and plant your hands on the floor. Step or jump your feet back into a high plank position.
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Four-Limbed Staff Pose (Chaturanga Dandasana): On your exhale, lower your body down towards the floor, keeping your elbows tucked in close to your ribs. Stop when your elbows are at a 90-degree angle.
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Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale as you roll over your toes, straightening your arms and lifting your chest and thighs off the floor. Keep your shoulders down and back.
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Downward-Facing Dog (Adho Mukha Svanasana): Exhale as you lift your hips up and back, forming an inverted V-shape with your body.
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Repeat: From Downward-Facing Dog, you will typically step or jump your feet back to the top of the mat to repeat the sequence. The flow ends back in Mountain Pose after completing the forward fold and upward salute.
Sun Salutation B (Surya Namaskar B)
Sun Salutation B is a longer and more challenging sequence that builds on the foundation of Sun Salutation A. It adds two extra poses—Chair Pose and Warrior I—to further build strength in the legs and hips.
The Sequence:
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Mountain Pose (Tadasana): Stand at the top of your mat.
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Chair Pose (Utkatasana): Inhale as you bend your knees and sink your hips low, as if sitting in a chair. Simultaneously, sweep your arms overhead.
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Forward Fold (Uttanasana): Exhale as you fold forward over your legs.
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Half Forward Fold (Ardha Uttanasana): Inhale and lift your torso halfway.
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Plank Pose (Phalakasana) to Chaturanga Dandasana: Exhale and plant your hands, stepping or jumping back into Plank Pose and lowering down.
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Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale and lift your chest.
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Downward-Facing Dog (Adho Mukha Svanasana): Exhale and lift your hips up and back.
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Warrior I (Virabhadrasana I) - Right Side: Inhale, step your right foot forward between your hands. Pivot your back heel down at a 45-degree angle. Sweep your arms overhead and square your hips to the front of the mat.
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Plank Pose to Chaturanga Dandasana: Exhale as you bring your hands back down to the mat, step your right foot back, and lower down.
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Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, lifting your chest.
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Downward-Facing Dog (Adho Mukha Svanasana): Exhale, lifting your hips.
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Warrior I (Virabhadrasana I) - Left Side: Inhale, step your left foot forward. Pivot your back heel down, and sweep your arms up.
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Plank Pose to Chaturanga Dandasana: Exhale and bring your hands back down, stepping your left foot back to Plank and lowering down.
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Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale and lift your chest.
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Downward-Facing Dog (Adho Mukha Svanasana): Exhale and lift your hips.
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Repeat: From Downward-Facing Dog, you will typically step or jump your feet to the top of the mat and repeat the sequence, starting with Chair Pose.
Key Differences
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Pace and Intensity: Sun Salutation B is more physically demanding than Sun Salutation A due to the addition of Warrior I and Chair Pose, which are held for a full breath. This makes it more of a cardio workout.
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Poses: The main difference is the inclusion of Chair Pose at the beginning and Warrior I on both sides of the body in Sun Salutation B.
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Purpose: While both sequences warm up the body, Sun Salutation A is a great warm-up for any practice, while Sun Salutation B is specifically designed to build heat, strength in the legs and core, and stamina. Many Ashtanga yoga practitioners do five rounds of Sun Salutation A followed by five rounds of Sun Salutation B to prepare for the rest of their practice.
Yoga Offers you The Benefits Of Flexibility,
Muscle Strength & Endurance, Balance, Coordination, Stress Management, and a Sense of Peace of Mind.
Variation Steps Including a Low Lunge
Traditionally, neither Sun Salutation A nor Sun Salutation B includes a low lunge (where the back knee is on the ground).
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Sun Salutation A is a quick, flowing sequence that moves from Forward Fold directly to Plank Pose, without a lunge in between.
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Sun Salutation B adds Warrior I, which is a high lunge (with the back leg straight and the heel on the ground).
However, it is very common to see variations of these sequences that incorporate a low lunge. A low lunge is an excellent way to stretch the hip flexors and can be a gentler alternative for those who find the high lunge in Sun Salutation B too intense.
Many yoga teachers and studios teach a modified or "Classical" Sun Salutation that includes a low lunge, especially in beginner-friendly classes. This variation often looks like this:
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Forward Fold
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Step one foot back into a low lunge (back knee on the ground)
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Step the front foot back to meet the back foot in Plank Pose
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Continue with the rest of the sequence (Chaturanga, Upward Dog, Downward Dog)
So, while the traditional Ashtanga-style Sun Salutations A and B don't have a low lunge, many modern yoga classes use variations that do.
Proper Form & BreathWork
The entire sequence is done twice to complete one full round—once leading with the right leg, and once with the left.
Surya Namaskar (Sun Salutation) sequence:
1. Inhale. Exhale: Namaste (Prayer Pose)
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Description: Stand at the front of your mat with your feet together. Bring your palms together in a prayer position at the center of your chest. The shoulders are relaxed and the spine is straight. This is a centering pose to begin the practice.
2. Inhale: Extended Mountain Pose (Urdhva Hastasana)
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Description: Inhale as you sweep your arms up and overhead, keeping your palms facing each other. Gently arch your back, lifting your chest and gazing toward your hands. This pose lengthens the spine and stretches the entire front of the body.
3. Exhale: Forward Fold (Uttanasana)
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Description: Exhale as you hinge at your hips to fold forward, bringing your hands down to the floor on either side of your feet. Bend your knees if needed to keep your spine long. The head is relaxed, and the back of the legs are stretched.
4. Inhale: Right Leg Back into Lunge (Ashwa Sanchalanasana)
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Description: From the forward fold, inhale and step your right foot far back, lowering your right knee to the ground. Your left knee is bent at a 90-degree angle over your ankle. Lift your chest and gaze forward, opening the hips.
5. Retain Breath: Plank Pose (Kumbhakasana)
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Description: From the lunge, step your left foot back to meet your right, coming into a plank position. Your body forms a straight line from your head to your heels. Your arms are strong, and you're engaging your core. Hold your breath for this short pause.
6. Exhale: 8-Point Pose (Ashtanga Namaskar)
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Description: Exhale as you lower your knees, chest, and chin to the floor. Your hips will be slightly lifted. Your two hands, two feet, two knees, chest, and chin are the eight points touching the ground.
7. Inhale: Cobra Pose (Bhujangasana)
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Description: Inhale, slide your body forward, and lift your chest off the floor, keeping your elbows bent and close to your body. Your legs and feet remain on the floor. This is a gentle backbend that opens the chest and strengthens the spine.
8. Exhale: Downward-Facing Dog (Adho Mukha Svanasana)
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Description: Exhale, tuck your toes, and lift your hips up and back, forming an inverted "V" shape. Your hands and feet are flat on the floor, and your spine is long. This is a classic resting and stretching pose for the whole body.
9. Inhale: Right Leg Forward into Lunge (Ashwa Sanchalanasana)
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Description: Inhale and step your right foot forward between your hands. Lower your left knee to the floor, just as you did with the opposite leg earlier in the sequence. Lift your chest and gaze forward.
10. Exhale: Forward Fold (Uttanasana)
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Description: Exhale as you step your left foot forward to meet your right, returning to a forward fold. Keep your knees slightly bent if necessary to release tension in the lower back.
11. Inhale: Extended Mountain Pose (Urdhva Hastasana)
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Description: Inhale and sweep your arms up and overhead, lifting your torso back to a standing position. Gently arch your back and gaze toward your hands.
12. Exhale: Namaste (Prayer Pose)
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Description: Exhale, bring your hands back down to the center of your chest in a prayer position. Return to the starting pose to complete the full sequence.
Why Practice Sun Salutations?
Beyond the physical movement, sun salutations offer a wide range of benefits:
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Cardiovascular Health: The dynamic, rhythmic flow elevates your heart rate, providing an excellent cardio workout.
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Improved Flexibility and Strength: The sequence stretches and tones major muscle groups in your legs, arms, core, and back.
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Mind-Body Connection: By linking your breath to each movement, the practice becomes a moving meditation that can reduce stress and increase focus.
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Digestion and Metabolism: The forward and backward bends gently massage the internal organs, which can aid in digestion and boost metabolism.
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Enhanced Energy: Sun salutations are a great way to start your day, as they stimulate the body and promote feelings of vitality and alertness.
Sun salutations are adaptable for all levels. Beginners can move slowly and use modifications, like keeping their knees on the ground during plank and cobra poses, while more experienced yogis can flow at a faster pace.
Other Foundational Yoga Sequences
Sun Salutations, or Surya Namaskar, are a fundamental part of many yoga practices. While Sun Salutations are incredibly popular, there are many other types of yoga sequences and flows that offer similar benefits, such as warming up the body, building strength, and increasing flexibility.
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Moon Salutations (Chandra Namaskar): This sequence is often considered the counterpart to the Sun Salutation. It is a more calming, grounding, and cooling practice, typically performed at a slower pace. Moon Salutations are excellent for winding down in the evening or for times when you need to feel more centered. They often include poses like crescent lunge, triangle pose, and extended side angle, and focus on opening the hips.
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Ashtanga Yoga Sequences: Ashtanga is a dynamic and physically demanding style of yoga that follows a specific, set sequence of postures. Sun Salutations A and B are the foundation of the practice, but the full Ashtanga primary series is a comprehensive sequence that builds strength, flexibility, and stamina. If you're looking for a challenging and structured practice, Ashtanga is a great option.
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Warrior Flows: Many yoga flows are built around the "warrior" poses (Warrior I, Warrior II, and Warrior III). These sequences are excellent for building lower body strength, balance, and stability. A typical warrior flow might move from Warrior I to Warrior II, then to Extended Side Angle, and back again, all linked by the breath.
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Vinyasa Flows: The term "vinyasa" itself means "to place in a special way," and it refers to any yoga practice where movement is synchronized with the breath. Sun Salutations are a type of vinyasa, but a vinyasa class can feature any number of creative and varied sequences. The goal is to create a seamless, flowing practice that builds heat and allows you to move with intention.
How to Create Your Own Sequences
If you enjoy the fluidity of Sun Salutations, you can also get creative and design your own sequences. Here are some ideas:
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Choose a peak pose: Pick a more challenging pose you want to work towards (like a backbend or arm balance) and build a sequence around it with preparatory poses.
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Focus on a body part: Create a flow that targets a specific area, such as a sequence for hip opening, shoulder flexibility, or core strength.
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Vary the pace: Practice a sequence slowly and mindfully, holding each pose for a few breaths, or speed it up for a more cardio-like workout.
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Add transitions: Experiment with different ways to move from one pose to the next. For example, instead of stepping back to plank, try a flowing transition through crescent lunge or a twisted lunge.
