Surya Namaskar, also known as the Sun Salutation or Salute to the Sun, is a flowing sequence of asana (yoga postures or poses), coordinated with breathing, and incorporating movements to energize, loosen, and strengthen much of the body.
There are versions of Surya Namaskar in most types of Hatha yoga. Some styles rely heavily on the sequences as the basic platform for practice. There are many variations, and many ways the basic sequence can be adapted, embellished, or abbreviated.
(More about the history and philosophy behind this sequence.)
A basic Surya Namaskar sequence includes eight separate postures linked by the breath, and the yogi may step, or jump, between them, as appropriate. Some of the poses are repeated during the sequence. The eight basic postures are:
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Salute)
Uttanasana (Standing Forward Bend)
Lunge
Chaturanga Dandasana (Four-Limbed Staff Pose)
Urdhva Mukha Svanasana (Upward-Facing Dog Pose).
(Note that a gentle Cobra pose (Bhujangasana) may be substituted for Upward-Facing Dog .)
Adho Mukha Svanasana (Downward-Facing Dog Pose).
This is half of a basic Surya Namaskar sequence, inspired by the Iyengar tradition:
Begin in Tadasana, standing tall, feet hip distance apart, hands at sides. Bring the palms together in the anjali mudra, or heart seal (where you place the hands when you say “namasté“) and exhale.
Inhale and raise the arms laterally upward in a sweeping motion until the hands are overhead, palms facing each other (Urdhva Hastasana). Look up between the hands. (Here you can incorporate a slight backbend in the upper part of the spine if you desire.)
Exhale and bend forward at the hips, spine long and straight, to Uttanasana, a Standing Forward Bend.
Inhale up to a flat back, placing the hands on the shins and isometrically resisting the shins into the hands.
Exhale back to Uttanasana.
Inhale and step the right leg back to a deep lunge. Exhale into the lunge.
Inhale and step the left foot back to Aldo Mukha Svanasana, Downward-Facing Dog. Exhale as you settle into the pose.
Inhale as you shift the body into Plank Pose, shoulders aligned above the wrists, hips in line between the shoulders and the heels.
Exhale to the floor (Chataranga Dandasana), either in full plank, or from your knees. Elbows should be held tightly into your sides, and your chest should arrive at the floor with, or slightly before, your pelvis or belly.
Inhale into a very gentle Cobra Pose( Bhunjangasana). Exhale here.
Inhale, turn the toes under and lift back to Downward-Facing Dog. Exhale and settle into the pose.
Inhale, look up between the hands, and step the right foot forward to a deep Lunge. Exhale into the lunge.
Inhale and step the left foot forward to Uttanasana, your standing forward bend. Exhale over.
Inhale up to a flat back, hands on shins as before.
Again, exhale into Uttanasana.
Inhale, rising with a long, straight back and sweeping the arms open and up over head (Urdhva Hastasana), looking up between the hands (again incorporate a backbend in the upper back, if desired).
Exhale and bring the hands together in front of the heart in the Anjali Mudra.
Repeat entire sequence stepping back with the left foot first.
Namasté.
