Sun Salutation (Surya Namaskar) - Complete Guide
Sun Salutations are the foundation of vinyasa yoga, linking breath to movement in a flowing warm-up sequence.
Sun Salutation A Steps
- Tadasana (Mountain Pose)
- Urdhva Hastasana (Upward Salute) - Inhale
- Uttanasana (Forward Fold) - Exhale
- Ardha Uttanasana (Half Lift) - Inhale
- Plank Pose - Exhale
- Chaturanga Dandasana (Low Plank) - Exhale
- Urdhva Mukha Svanasana (Upward Dog) - Inhale
- Adho Mukha Svanasana (Downward Dog) - Exhale, hold 5 breaths
- Ardha Uttanasana (Half Lift) - Inhale
- Uttanasana (Forward Fold) - Exhale
- Urdhva Hastasana (Upward Salute) - Inhale
- Tadasana (Mountain Pose) - Exhale
Benefits
- Full-body mobility and strength
- Breath awareness and stress reduction
- Heat generation for practice preparation
- Mental focus and rhythm
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