Are you familiar with Sun Salutation, aka Surya Namaskar or Salute to the Sun? It is a harmonious combination of 12 yoga poses (also called asanas) practiced cyclically and systematically.
It’s performed in a continuous sequence, and each pose is a natural continuation of the previous one, followed by a specific inhale or exhale.
What are Sun Salutations Good for?
Sun salutations are a great way to increase flexibility and strength, and they can be done by people of all ages and levels of experience. If you're new to yoga, or if you're looking for a gentle practice, try our beginner's guide to sun salutations. Remember to breathe deeply and move slowly throughout the entire practice, and have fun!
For more information on yoga practices, check out our blog post on the yoga FAQs for beginners!
All About Sun Salutation
Yogis have performed Sun Salutation since ancient times.
It can be performed at any time of the day, although it’s recommended to be performed in the early morning in nature, facing the rising sun, because it’s the most peaceful time of the day and the mind is the calmest and clear.
It’s a time when the sun has favorable, uplifting energy that is of high quality.
This set of asanas offers an opportunity to express our gratitude to the sun for maintaining life on this planet, as we all know how it was worshiped in ancient times.
There’s an element of the sun in everything we eat, drink, or breathe.
Sun Salutation Poses
During the performance of each asana and the gentle transitions from one to another, it’s important to concentrate and to breathe properly.
These are 12 poses in their order:
1. Mountain Pose
2. Back Bend Pose
3. Standing Forward Bend Pose
4. Lunge Pose
5. Downward-Facing Dog
6. Easy Staff Pose
7. Upward Facing Dog
8. Downward Facing Dog
9. Lunge Pose
10. Standing Forward Bend Pose
11. Back Bend Pose
12. Mountain Pose
You've just completed one round of Sun Salutations! To complete additional rounds, simply repeat steps 2-12 until you reach the desired number of repetitions. When you're finished, take a few moments in Savasana (Corpse Pose) to relax and let the effects of your practice sink in.
Sun Salutations for Beginners
If any of the poses are too challenging, simply omit them or modify them as needed. You can also use props such as blocks or blankets to make any of the poses more accessible. Remember to breathe deeply and move slowly throughout the entire practice. And last but not least, have fun!
Sun Salutations for More Experienced Yogis
To make Sun Salutations more challenging,try adding arm balances or inversions such as Crow Pose (Bakasana), Handstand (Adho Mukha Vrksasana), or Headstand (Sirsasana). You can also try moving more quickly between poses or holding each pose for longer periods of time.
No matter what level you're at, Sun Salutation poses are an excellent way to start your day or boost energy levels anytime!
Sun Salutation Benefits (Surya Namaskar)
The sun salutation is a series of 12 yoga poses that are performed in a sequential order. The poses are designed to stretch and strengthen the muscles, tendons, and ligaments in the body. The sun salutation can be performed at any time of day, but many people find that it is especially beneficial when done first thing in the morning.
Not only does the sun salutation help to wake up the body and mind, but it also provides a great way to start the day. The sun salutation can be performed at any pace, depending on your level of fitness and flexibility. You can go as fast or as slow as you like, and you can always rest in between poses if you need to.
It represents complete exercise for the physical system without the need for any equipment. The body moves fast, but the mind should be calm and stable.
Surya Namaskar has a powerful effect on all body systems:
- the respiratory system
- the digestive system
- the bloodstream
It also has mental benefits as improving memory, reducing anxiety, and bringing complete calm and serenity.
How Many Sun Salutations Should I Do?
This popular yoga sequence can be performed as a standalone exercise or as part of a longer routine. The exact number of sun salutations that you should do will depend on your fitness level and goals. For example, if you are new to this sequence, you may want to start with just a few sun salutations and work your way up.
Alternatively, if you are looking for a more challenging workout, you may want to do several sets of sun salutations. As a general guide, beginners may want to aim for 3-5 sun salutations, while more experienced yogis may want to do 10-15. Remember to listen to your body and take breaks as needed. With regular practice, you will be able to increase the number of sun salutations that you can do.
Sun Salutation Guide
Surya Namaskar is a great ritual to wake up the body in the morning, focus the mind, and connect the feelings of gratitude for the new day, so waking up a little earlier in the morning to do it, can allow us to experience inner silence and more energy during the day. Get our Sun Salutations Guide here.
Final Thoughts on Sun Salutation Benefits
The sun salutation is a great way to start your day because it helps to wake up the body and mind while also providing a good stretch and strengthening the muscles, tendons, and ligaments in the body.
Sun salutations are a great way to increase flexibility and strength, and they can be done by people of all ages and levels of experience. If you're new to yoga, or if you're looking for a gentle practice, try our beginner's guide to sun salutations. Remember to breathe deeply and move slowly throughout the entire practice, and have fun.
If you have never done yoga before, it is recommended that you start with a beginner’s class.
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Mia Martins from AM Yoga Space
