Surya Namaskar Defined
Pronunciation: SOOR-yah nah-mah-SKAR · Sanskrit: सूर्य नमस्कारSurya Namaskar—the Sun Salutation—is a flowing sequence of poses synchronized with breath. It warms the body, honors the sun as the source of life, and forms the rhythmic backbone of most vinyasa practice.
What Is Surya Namaskar?
Surya Namaskar translates as "Salutation to the Sun" (surya = sun, namaskar = salutation or greeting). It's a sequence of yoga poses performed in a continuous flow, with each movement synchronized to either an inhale or exhale. One complete round takes you through forward folds, lunges, plank, and downward-facing dog, then returns you to standing.
Traditionally practiced at sunrise facing east, Surya Namaskar is both a physical warm-up and a moving meditation—an embodied acknowledgment of the sun as the source of light, warmth, and life on Earth. The sequence has been practiced for generations as a complete practice in itself or as preparation for deeper work.
In modern yoga classes, you'll encounter Sun Salutations in almost every vinyasa or power yoga class, often practiced in the opening minutes to build heat and establish the breath-movement connection that carries through the rest of practice.
Sun Salutation A (Surya Namaskar A)
This is the foundational sequence you'll encounter most often. It consists of 9-12 positions (depending on how you count) and takes about one minute to complete. Here's the classical form:
Tadasana (Mountain Pose)
Stand at the front of your mat, hands at heart
Urdhva Hastasana (Upward Salute)
Arms sweep overhead, slight backbend
Uttanasana (Standing Forward Fold)
Fold forward from the hips
Ardha Uttanasana (Half Lift)
Lengthen spine, fingertips to shins or floor
Chaturanga Dandasana (Four-Limbed Staff)
Step or jump back, lower halfway down
Urdhva Mukha Svanasana (Upward Dog)
Press through hands, open chest, tops of feet down
Adho Mukha Svanasana (Downward Dog)
Lift hips, press back—hold for 5 breaths
Ardha Uttanasana (Half Lift)
Step or jump forward, lengthen spine
Uttanasana (Standing Forward Fold)
Fold forward from the hips
Urdhva Hastasana (Upward Salute)
Arms sweep overhead, slight backbend
Tadasana (Mountain Pose)
Rise to standing, hands to heart
Sun Salutation B (Surya Namaskar B)
Sun Salutation B adds Warrior I (Virabhadrasana I) and Chair Pose (Utkatasana) to the sequence, making it longer, more challenging, and more heat-building. It's typically practiced after several rounds of Sun A have warmed the body.
Benefits of Sun Salutations
Practiced regularly, Surya Namaskar offers a remarkable range of benefits:
Warms the Body
Raises internal temperature, preparing muscles and joints for deeper practice
Builds Strength
Engages arms, core, legs, and back—a complete strengthening sequence
Increases Flexibility
Forward folds, backbends, and hip openers address the whole body
Links Breath & Movement
Trains the coordination that defines vinyasa practice
Energizes
The combination of movement and breath boosts circulation and alertness
Focuses the Mind
The repetitive, flowing nature creates a meditative state
How Many to Practice?
Traditionally, practitioners might do 108 Sun Salutations—a sacred number in yoga—on special occasions like the solstices or equinoxes. But for daily practice:
- 3-5 rounds — A quick warm-up or standalone morning practice
- 5-10 rounds — Thorough preparation for a longer asana practice
- 12+ rounds — A complete cardiovascular and strength practice on its own
Quality matters more than quantity. Three mindful Sun Salutations with proper breath and alignment will serve you better than rushing through ten.
When to Practice
Traditionally, Surya Namaskar is practiced at sunrise, facing east. This aligns with the sequence's purpose: greeting the sun as it rises. The early morning hours (Brahma muhurta, roughly 4-6 AM) are considered ideal in yoga tradition.
That said, Sun Salutations work any time you need to warm the body, generate energy, or transition from stillness to movement. Many practitioners use them:
- First thing in the morning to wake up the body
- At the beginning of any yoga practice as a warm-up
- As a standalone practice when time is limited
- In the afternoon as an energy boost
Avoid vigorous Sun Salutations immediately after eating or just before bed (the energizing effect may interfere with sleep).
A Practice Within the Practice
Sun Salutations are sometimes dismissed as "just the warm-up"—something to get through before the "real" practice begins. But there's profound depth available in this simple sequence. When you synchronize breath with movement, maintain steady attention, and honor the tradition's origins, Surya Namaskar becomes a complete practice: physical, energetic, and contemplative.
Many advanced practitioners return to Sun Salutations as their primary practice, finding new subtlety in poses they've done thousands of times. The sequence is simple enough to memorize immediately, deep enough to explore for a lifetime.
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