Introduction
Sun Salutation, or Surya Namaskar, is a revitalizing stretching sequence of 12 yoga poses that gracefully combines breath and movement. Perfect for busy people working behind computers, this practice can be done in the morning before heading to the office. I have felt so good and energized since starting it a few months ago.
It offers the best of both worlds, gently stretching and energizing your entire body while calming the mind. Each pose targets different muscle groups, promoting flexibility, strength, and balance.
Through this fluid sequence, you’ll embrace the rising sun’s invigorating energy and set a positive tone for the day ahead. Join this moving meditation to renew and awaken your body, mind, and spirit.
Start your day with Sun Salutation, and experience the transformation it brings. Embrace the power of this ancient practice to enhance your well-being and bring a sense of balance to your busy life. Namaste.
Sun Salutation - Illustration of 12 Stretching Poses
Mountain Pose (Tadasana)Â
Stretch: Spine, Core
Description: Stand tall with your feet together or hip-width apart. Ground down through your feet and engage your leg muscles. Lengthen your spine upward, relaxing your shoulders. Draw your tailbone down and engage your core gently. Let your arms hang naturally alongside your body or bring your palms together in a prayer position at your heart center. Take deep breaths and find a steady, grounded posture.
Upward Salute (Urdhva Hastasana)
Stretch: Sides, Ribcage
Description: Inhale, sweep your arms out to the sides and up towards the sky. Keep your shoulders relaxed away from your ears. As your palms face each other or come together overhead, lengthen your spine further, lifting your ribcage away from your pelvis. Gently arch back if comfortable, but avoid compressing your lower back. Lift your gaze and enjoy the stretch along the sides of your body and the expansion of your chest.
Forward Fold (Uttanasana)
Stretch: Hamstrings, Lower Back, Back of Legs
Description: Exhale, hinge at your hips, and fold forward from your waist. Keep your spine long initially, and then allow it to round naturally as you fold deeper. Let your head hang, and relax your neck. Depending on your flexibility, bring your hands to the floor beside your feet or hold onto your ankles. Feel the stretch along your hamstrings, the back of your legs, and your lower back.
Low Lunge (Anjaneyasana)
Stretch: Hip Flexors, Quadriceps
Description: Inhale, step your right foot back into a lunge position, with your left knee directly above your left ankle. Lower your right knee to the floor and uncurl your toes. Keep your left knee at a 90-degree angle, aligning it with your ankle. Lift your chest, bring your hands to your left knee or sweep them overhead. Feel the stretch in your right hip flexor and quadriceps.
Plank Pose (Phalakasana)
Stretch: Core, Arms
Description: Inhale, step or jump both feet back to a plank position. Align your wrists under your shoulders, and extend your legs straight back with your toes tucked under. Engage your core, and keep your body in a straight line from head to heels. Avoid letting your hips sag or lifting them too high. Feel the engagement in your core and arms.
Four-Limbed Staff Pose (Chaturanga Dandasana)
Stretch: Core, Arms
Description: Exhale, step or jump both feet back to a plank position. Lower your body down as one unit, keeping your elbows close to your sides until your upper arms are parallel to the floor. Your body should be in a low push-up position, with your core engaged. Avoid letting your hips sag or lifting them too high. This challenging pose strengthens your arms and core muscles.
Upward Facing Dog (Urdhva Mukha Svanasana)
Stretch: Abdomen, Chest, Front of Body
Description: Inhale, press your palms firmly into the floor, and push your chest forward and up. Straighten your arms and lift your thighs and knees off the floor. Your legs should be active with the tops of your feet and palms supporting you. Gently arch your back, lifting your gaze, and open your chest forward. Feel the stretch along your abdomen, chest, and the front of your body.
Downward Facing Dog (Adho Mukha Svanasana)
Stretch: Hamstrings, Calves, Shoulders, Back of Legs
Description: Exhale, tuck your toes under, lift your hips up and back, and form an inverted “V” shape with your body. Press your palms into the floor, and spread your fingers wide. Lengthen your spine, and try to straighten your legs while keeping your heels on or close to the ground. Relax your neck and let your head hang between your arms. Feel the stretch in your hamstrings, calves, shoulders, and the back of your legs.
Low Lunge (Anjaneyasana)
Stretch: Hip Flexors, Quadriceps
Description: Inhale, step your left foot back into a lunge position, with your right knee directly above your right ankle. Lower your left knee to the floor and uncurl your toes. Keep your right knee at a 90-degree angle, aligning it with your ankle. Lift your chest, bring your hands to your right knee or sweep them overhead. Feel the stretch in your left hip flexor and quadriceps.
Forward Fold (Uttanasana)
Stretch: Hamstrings, Lower Back, Back of Legs
Description: Exhale, hinge at your hips, and fold forward from your waist. Keep your spine long initially, and then allow it to round naturally as you fold deeper. Let your head hang, and relax your neck. Depending on your flexibility, bring your hands to the floor beside your feet or hold onto your ankles. Feel the stretch along your hamstrings, the back of your legs, and your lower back.
Upward Salute (Urdhva Hastasana)
Stretch: Sides, Ribcage
Description: Inhale, sweep your arms out to the sides and up towards the sky. Keep your shoulders relaxed away from your ears. As your palms face each other or come together overhead, lengthen your spine further, lifting your ribcage away from your pelvis. Gently arch back if comfortable, but avoid compressing your lower back. Lift your gaze and enjoy the stretch along the sides of your body and the expansion of your chest.
Mountain Pose (Tadasana)
Stretch: Spine, Core
Description: Stand tall with your feet together or hip-width apart. Ground down through your feet and engage your leg muscles. Lengthen your spine upward, relaxing your shoulders. Draw your tailbone down and engage your core gently. Let your arms hang naturally alongside your body or bring your palms together in a prayer position at your heart center. Take deep breaths and find a steady, grounded posture.
