Sun Salutation A

Sun Salutation A

सूर्य नमस्कार

Sun Salutation, also known as Surya Namaskar, is an ideal starting point for beginners or those seeking a comprehensive yoga practice. Here’s why it’s a great choice:

Sun Salutation provides a whole-body workout, strengthening and stretching various muscle groups. The dynamic sequence invigorates the body, increasing energy and vitality. By synchronizing breath with movement, Sun Salutation cultivates a mindful connection between the body and mind. Regular practice improves flexibility, balance, and coordination. It offers a time-efficient option for those with busy schedules, providing a complete sequence in a short amount of time. Starting the day with Sun Salutation sets a positive and mindful tone, reducing stress and enhancing mental well-being.

Overall, Sun Salutation is a versatile and accessible practice that offers numerous physical, mental, and energetic benefits, making it an excellent place to begin a yoga journey.

How to do it

To perform a basic Sun Salutation (Surya Namaskar), follow these steps:

  1. Begin in Mountain Pose (Tadasana): Stand tall with your feet together, hands at your sides, and relax your shoulders. Take a moment to center yourself and establish a steady breath.
  2. Inhale: Raise your arms overhead, palms facing each other, and gently arch your back, lengthening your spine.
  3. Exhale: Dive forward into a Forward Fold (Uttanasana), bending at the hips, keeping your spine long. If needed, bend your knees slightly.
  4. Inhale: Lift your chest and gaze forward in a Halfway Lift, extending your spine parallel to the floor. Place your hands on your shins or fingertips on the floor.
  5. Exhale: Step or jump your feet back into a Plank Pose, aligning your wrists under your shoulders and keeping your body in a straight line.
  6. Lower your body down in a controlled manner to the floor, keeping your elbows close to your sides. Land softly and release your toes.
  7. Inhale: Lift your chest into Cobra Pose (Bhujangasana), keeping your legs and lower body relaxed. Press your palms into the floor, engage your back muscles, and lift your gaze slightly.
  8. Exhale: Push back into Downward-Facing Dog (Adho Mukha Svanasana) by lifting your hips up and back, creating an inverted “V” shape with your body. Press your hands firmly into the mat and lengthen through your spine and legs.
  9. Inhale: Step or jump your feet forward between your hands, coming back into the Halfway Lift.
  10. Exhale: Return to the Forward Fold, allowing your head and neck to relax.
  11. Inhale: Rise up with a flat back, sweeping your arms overhead, and come back to the starting position of Mountain Pose.

Repeat the sequence for the desired number of rounds, coordinating each movement with your breath. Remember to maintain a smooth and steady breath throughout the practice.

Note: Sun Salutation can be modified or expanded upon with additional variations and poses as you become more comfortable and experienced in your practice.


Sun Salutation (Surya Namaskar) offers numerous benefits for the mind, body, and spirit. Here are some of the key advantages:

  1. Physical Fitness: Sun Salutation provides a full-body workout, engaging multiple muscle groups and promoting strength, flexibility, and stamina. It stretches and tones the muscles, improves joint mobility, and enhances overall physical fitness.
  2. Increased Energy and Vitality: The dynamic movements and synchronized breath work of Sun Salutation help to boost circulation, oxygenate the body, and invigorate the entire system. Practicing Sun Salutation in the morning can provide a natural energy boost, leaving you feeling revitalized and refreshed.
  3. Improved Flexibility and Balance: Regular practice of Sun Salutation enhances flexibility and increases the range of motion in the body. It promotes better posture, balance, and coordination, making daily movements easier and more graceful.
  4. Mental Clarity and Focus: The rhythmic flow and mindful nature of Sun Salutation help to calm the mind, reduce stress, and improve mental clarity. It encourages present-moment awareness and concentration, fostering a state of focused tranquility.
  5. Stress Relief: Sun Salutation serves as a moving meditation, allowing you to release tension and stress from the body and mind. The combination of physical movement, breath awareness, and mindfulness promotes relaxation, inner peace, and a sense of overall well-being.
  6. Digestive Health: The gentle compression and release of the abdominal region during Sun Salutation massage the internal organs, aiding in digestion and improving overall gastrointestinal health.
  7. Detoxification: The dynamic movements and deep breathing in Sun Salutation help to increase circulation, which supports the elimination of toxins from the body. It stimulates the lymphatic system, promoting detoxification and boosting the immune system.
  8. Spiritual Connection: Sun Salutation has roots in ancient spiritual practices and is often regarded as a form of worship to the sun, symbolizing the source of light and life energy. For those seeking a deeper spiritual connection, Sun Salutation can serve as a moving meditation that connects body, breath, and spirit.

Overall, Sun Salutation offers a holistic approach to health and well-being, combining physical exercise, breath control, mental focus, and spiritual connection. Regular practice can bring about a multitude of benefits, promoting vitality, harmony, and a sense of inner balance.

Overcoming obstacles

When practicing Sun Salutation specifically, there can be a few common obstacles that practitioners may encounter. Here are some challenges and potential ways to overcome them:

  1. Physical Strain or Fatigue: Sun Salutation involves repetitive movements and can be physically demanding, especially for beginners. It’s important to listen to your body and pace yourself. Start with a few rounds and gradually increase the number as your strength and stamina improve. Take breaks when needed, and remember to breathe deeply throughout the practice.
  2. Coordination and Transitions: Sun Salutation requires smooth transitions between poses. Initially, it may feel challenging to synchronize your breath with the movements and find a flow. Practice the sequence slowly and mindfully, focusing on maintaining proper alignment. Over time, the transitions will become more fluid and natural.
  3. Breath Control: Coordinating breath with movement is a fundamental aspect of Sun Salutation. Some individuals may find it difficult to establish a steady and controlled breath rhythm. Practice deep breathing exercises outside of Sun Salutation to improve breath awareness. Take slow, conscious breaths and gradually synchronize them with the movements of each pose.
  4. Mental Distractions: The mind can easily wander during the practice, making it challenging to stay present and focused. Try to create a calm and quiet space for your practice, free from distractions. Set an intention or focus on the sensations within your body as you move through the sequence. If thoughts arise, gently bring your attention back to the breath and the physical sensations.
  5. Self-Judgment and Expectations: It’s common to compare yourself to others or have unrealistic expectations about your progress. Remember that everyone’s journey is unique. Focus on your own practice and embrace it as a personal exploration and growth process. Let go of judgment and cultivate self-compassion and acceptance.

By acknowledging and addressing these obstacles, you can develop strategies to overcome them and fully enjoy the benefits of Sun Salutation. Patience, consistency, and a gentle approach will help you gradually improve and deepen your practice.

Yoga Poses


Adho Mukha Svanasana

Virabhadrasana I

Urdhva Mukha Svanasana

Urdhva Hastasana