Benefits of Sun Salutation

The Sun Salutation sequence is a fantastic way to warm up the body in preparation for a yoga practice, and is also a great way to wake up the body in the morning. You can do the sequence as many times as you like, as fast or as slow as you like, and add in whatever variations you like! You can move in combination with the breath, or just let the breath flow naturally of its own accord.

  • Stretches nearly all the muscles in the body – in particular the posterior chain and anterior chains, and the entire length of the spine.
  • Stretches the fascia tissue in the body, encouraging softness and flexibility in the interconnecting tissue of the body.
  • Lubricates all the joints in the body.
  • Stimulates and regulates the breath.
  • Increases circulation.
  • Stimulates the organs.
  • Helps to bring the mind into focus.
  • Refreshes the mind and alleviates stress.

Posture Sequence for Sun Salutation

Practice each side of the body.

  1. Mountain (Tadasana)
  2. Upward Salute (Urdhva Hastasana)
  3. Forward Bend (Uttanasana)
  4. Half forward bend (Ardha Uttanasana)
  5. High Lunge (Utthita Ashwa Sanchalanasana)
  6. Plank (Phalakasana)
  7. Four-Limbed Staff Pose (Chaturanga Dandasana)
  8. Upward-facing Dog (Urdhva Mukha Shvanasana)
  9. Downward-facing Dog (Adho Mukha Shvanasana)
  10. High Lunge (Utthita Ashwa Sanchalanasana)
  11. Forward Bend (Uttanasana)
  12. Upward Salute (Urdhva Hastasana)
  13. Mountain (Tadasana)

Sanskrit Meaning of Surya Namaskar

“Surya” means the sun. “Namaskar” is derived from the word “Nama” meaning to bow or to adore. So the literal meaning is to bow to the sun. It is considered to be a prayer to the sun and not just a physical exercise in traditional yoga.