Afternoon Asana. Sun Salutations

Sun Salutations

The beginning of many yoga classes often starts with Sun Salutations, or in Sanskrit, Surya Namaskar.

Surya Namaskar, which means “Salute to the Sun” or “Sun Salutation,” is a predetermined series of movements that begins and ends in Tadasana (Mountain Pose).

As always in yoga practice, the breath is the guide in this sequence. The rhythm of the breath marks the rhythm of the movement, coordinating and synchronizing body and mind.

The Sun Salutation is considered a moving meditation. Its cyclical design allows it to be repeated as many times as desired, always returning to the starting point.

Many yoga classes begin with Surya Namaskar because it is an excellent way to warm up the body and prepare it for the other asanas. It is also commonly used in Vinyasa sequences, which we will explore later.

This sequence can also be practiced on its own. Starting your day with a few Sun Salutations takes only 5–10 minutes, but you will quickly notice the difference in your energy and focus.

There are many variants of Sun Salutations, depending on the school, lineage, and teacher. While the overall sequence is similar, some details may vary.

In this class, we will study the following version:

1. Tadasana – Mountain Pose
   

Exhale: Stand tall, feet together, arms by your sides. Ground evenly through all four corners of the feet.

2. Utthita Tadasana – Extended Mountain Pose
   

Inhale: Sweep arms overhead, palms facing each other. Lengthen through the spine and sides.

3. Uttanasana – Standing Forward Fold
   

Exhale: Hinge at the hips, fold forward, relax head and neck.

4. Ardha Uttanasana – Half Standing Forward Bend
   

Inhale: Lift the torso halfway, spine long, hands on shins or mat.

5. Utthita Ashva Sanchalasana – Low Lunge (High Lunge)
   

Exhale: Step one foot back, bend front knee, back leg straight. Square the hips, lift chest.

6. Phalakasana – Plank Pose
   

Inhale: Step back into plank, body in one line, core engaged.

7. Ashtanga Namaskar – Knees, Chest, and Chin Pose
   

Exhale: Lower knees, chest, and chin to the mat.

8. Urdhva Mukha Svanasana – Upward Facing Dog
   

Inhale: Press tops of feet into the mat, lift and open the chest.

9. Adho Mukha Svanasana – Downward Facing Dog
   

Exhale: Lift hips up and back, forming an inverted “V.” Press hands firmly, lengthen spine.

10. Return to Low Lunge (High Lunge)
    

Inhale: Step one foot forward into a low lunge, chest lifted.

11. Forward Fold (Uttanasana)
    

Exhale: Step the front foot forward, fold at the hips.

12. Utthita Tadasana – Extended Mountain Pose
    

Inhale: Sweep arms overhead, lengthen through the sides.

13. Tadasana – Mountain Pose (Closing)
    

Exhale: Lower arms to sides, ground evenly through feet, relax shoulders.

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