If you have ever dipped your toes into yoga at all, you probably have heard of a sun salutation. If not, it is a great place to start! Known in Sanskrit as Surya Namaskara , there are actually two different versions that are commonly practiced, A and B, but we will focus on the A series. While there are some discrepancies about the origins of sun salutations, the gist is that it began as a literal “salute to the sun” – a way of celebrating the revered and life-giving sun, and it may be as old as 2,500 years. Each pose in the sequence is performed with an inhale or exhale, and make sure to slow down your pace if your breathing becomes labored, and always breathe through your nose. Here is a basic breakdown of how to do a sun salutation, with links to more detailed description of each pose.
Start in Tadasana, with your hands in a prayer position by your heart. Inhale and lift your arms to Urdhva Hastasana, then exhale while folding your torso into Uttanasana Try not to round your back – instead bend from your hip creases. You can bend your knees if you do not touch the ground. Then inhale, straighten your back with the fingertips or palms pressed to the floor, and exhale while bringing your left foot back into a lunge, and then bring your right foot back to join it. Inhale forward to Plank, then exhale and lower yourself into Chaturanga Dandasana. Inhale and arch your torso up as you straighten your arms into Upward Dog. Roll over your toes and exhale back to Downward Dog – this is a nice place to stop and take a few breaths. Step your left foot forward on an inhalation into a Lunge. Bring your right leg forward to Uttanasana on an exhalation, then lift your torso and reach your arms overhead on an inhalation to Urdhva Hastasana. Finally, lower your arms on an exhalation and return to your starting point, Tadasana.
You can repeat this as much as you would like – just remember to switch the leg you are lunging with. I would recommend starting with 3-6, and working your way up to 12. It is a great starting point that will eventually be a beautiful flow that will open the door to many other yoga poses!
