Hi there, fellow wellness seekers!
Have you ever felt like you could use more sunshine in your life, even on the cloudiest of days? What if we told you that there is a powerful, ancient practice that can bring that sun energy directly into your body and your mind? We’re referring to Surya Namaskar, or the Sun Salutation—a glorious, flowing sequence of yoga postures that is more than just a physical practice; it’s a moving meditation, it’s a complete whole system practice, and it can truly change your mornings, your energy, and your perspective.
We remember when we first started practicing yoga, we found the whole Sun Salutation process rather overwhelming. So many steps! So much coordination! But with some patience and a lot of breath, the Sun Salutation quickly became the bedrock of our practice and a ritual that we celebrate.
And today, we want to share that experience with you, breaking down the steps so that you can experience the exorbitant energy of Surya Namaskar for yourself.
Why the Sun Salutation? Beyond the Bend
Before we consider how to do the sequence, let’s consider why. Why has this sequence lasted for thousands of years and engaged millions of practitioners?
- A Full-Body Wake-Up Call: Just imagine gradually stretching every major muscle group, greasing the joints, and waking up your entire system all at once. The Sun Salutation is a full-body wake-up call that feels like a whole-body massage from the inside out.
- Igniting Your Inner Fire (Agni): This dynamic sequence creates heat in the body, which in yogic terms ignites your “agni,” or digestive fire. Agni is not just restricted to digestion; it’s pertinent to all of your bodily functions and will elevate your metabolism.
- Calming the Mind, Centering the Self: While the movement is refreshing physically, the way it flows with the breath allows your mind to find a sense of stability and grounding. It acts as a moving meditation, allowing you to quiet the chatter of the mind and become present.
- Increasing Flexibility and Strength: Over time, with consistent practice, you can increase your flexibility noticeably, strengthen your core and limbs, and gain stamina.
- Energize Your Day: There is a reason many yogis practice Sun Salutations in the early morning. It is an excellent way to awaken your body and your mind while also setting an intention and vibe for a great day!
That’s why many yoga schools include it as a foundation in their 200 hour yoga teacher training course, ensuring students not only practice but understand its deeper significance.
Your Step-by-Step Guide to the Sun Salutation (Traditional Hatha Flow)
Are you ready to take out your mat and face the sun? Let us take you through each pose, keeping an eye on alignment and noticing how you are and how much you can connect to your breath of life. This is not about being the best; it is about how to move mindfully for your own body.
Preparation: Stand at the top of your mat, bring your feet together, or keep your feet about hip-width apart. Close your eyes for a moment, take a few big, deep breaths, and then set an intention for this time and space you created to practice.
1. Pranamasana (Prayer Pose):
- Bring your palms together at your chest in Anjali Mudra (where the palms are together in a prayer position).
- Inhale deeply, and feel centered and grounded.
- Focus: grounding, centering.
2. Hasta Uttanasana (Raised Arms Pose):
- Inhale, sweeping your arms up and back, arching back slightly from the upper back and chest (drawing the shoulders back).
- Keep the core engaged to protect the lower back.
- Focus: expansion, length, opening the chest.
3. Hastapadasana (Hand to Foot Pose/Forward Fold):
- Exhale, hinge at your hips to fold forward.
- If your hamstrings are tight, keep a minor bend in your knees.
- Bring your fingertips or palms to the mat at your sides beside your feet.
- Focus: releasing tension, lengthening the spine.
4. Ashwa Sanchalanasana (Low Lunge/Equestrian Pose)
- Exhale, step back with your right leg, dropping your left knee down into the earth.
- Look up and gently arch your body to create a nice stretch in your front hip flexor.
- Focus: on opening the hips, expansion.
5. Dandasana (Stick Pose/Plank Pose)
- Exhale, step your left foot back to meet your right foot to take you into plank pose.
- Engage your core so your body is in a straight line from your head to your heels.
- Focus on core strength and stability.
6. Ashtanga Namaskara (Eight Points of Contact)
- Exhale, gently lower your knees down, and lower your chest and chin down to the mat, allowing your hips to stay lifted.
- There should be eight points of contact with the floor: your two feet, two knees, two hands, chest, and chin.
- Focus on humility, surrender, and reflection before backbending.
7. Bhujangasana (Cobra Pose)
- Inhale, slide forward and slightly up, lifting your chest off the floor.
- Keep your elbows close and shoulders away from your ears.
- Focus on spinal flexibility and chest opening.
8. Adho Mukha Svanasana (Downward Facing Dog)
- Exhale, tuck your toes, and lift your hips up and back to form an inverted “V.”
- Press your palms down and lengthen your spine while gazing at your mat (a little bend in the knees is fine).
- Focus on lengthening, strengthening, and calming.
9. Ashwa Sanchalanasana (Equestrian Pose/Low Lunge):
- Inhale—step forward with your right foot and bring it forward between your hands.
- Drop your left knee down to the mat, look up, and simply arch your back.
- Focus: Open the hips, expand (balancing the previous side).
10. Hastapadasana (Hand to Foot Pose/Forward Fold):
- Exhale—step the left foot forward to meet the right and fold forward again.
- Focus: Release and complete the forward fold.
11. Hasta Uttanasana (Raised Arms Pose):
- Inhale—sweep the arms up and back, and arch gently from the top of your back.
- Focus: Expand, lengthen, and complete the arc.
12. Pranamasana (Prayer Pose):
- Exhale—bring your palms together at your chest.
- Focus: Center, ground, and return to stillness.
This completes the first half of a round. To complete the round, you would repeat the entire sequence, but instead step back with the left leg for Ashwa Sanchalanasana (Step 4) and step forward with the left leg on Ashwa Sanchalanasana (Step 9).
Tips for a Radiant Sun Salutation Practice
- Listen to Your Body: This is arguably the most important tip. Your practice should feel good, not hurt. Use whatever modifications you need.
- Your Breath Is Your Anchor: Each movement should be paired with an inhale or an exhale. The breath provides the flow and takes you deeper into your practice. If you lose your breath, pause, recenter yourself, and then pick up where you left off.
- Start Slow, Build Slow: Don’t feel pressure to do multiple rounds right away. Start with 1-3 rounds, and build over time as you get stronger and more comfortable.
- Consistency over Intensity: A short, consistent daily practice (even 10 minutes!) is much more beneficial than long, infrequent practices.
- Morning Practice: Surya namaskar can be practiced at any time of day, but morning practice is especially powerful. It wakes the body and mind as the sun rises.
- Enjoy the Ride: Release the need to be perfect. Enjoy the process, enjoy the flow, and enjoy the little subtle shifts inside your body and mind.
The Radiance Within You
Sun Salutations is more than performing poses; it is breathing, listening to our bodies, and facilitating waves of energy and calmness in our lives. It is also a journey more than a destination—one breath at a time. As you engage in your sun salutation practice, you will discover not only the physical benefits of this ancient sequence but also the calming of the mind, the opening of the heart, and the connection to your own radiant energy.
If you want to learn more about traditional yogic practices and the power of sequences like the Sun Salutation, and if you have the opportunity to experience them in a supportive, authentic way, we suggest you explore what Maa Shakti Yog Bali offers their students. Their instructors are committed to helping the students walk the path and achieve a higher experience of the Sun Salutation and life in general, on and off the mat.
Remember the sun can shine inside of you as well.
Happy Sun Salutations!