Yoga Fits Me | Online Yoga Workouts | Online Yoga Classes | Yoga Resource

  • Home
  • YOGA TEACHER TRAINING
  • SOUND BATH
  • EVENTS
  • SERVICES
    • Cupping Therapy
    • Stretch Therapy
    • Yoga Therapy
    • Yoga Classes
  • CLASS SCHEDULE
    • FIT ATHLETIC CLASSES
    • OUTDOOR CLASSES
  • Book
  • ABOUT
  • CONTACT
    • OM VIP
    • FREE CONSULT
  • BLOG
    • EAT
    • MOVE
    • LIVE
    • MEDIA
  • Home
  • YOGA TEACHER TRAINING
  • SOUND BATH
  • EVENTS
  • SERVICES
    • Cupping Therapy
    • Stretch Therapy
    • Yoga Therapy
    • Yoga Classes
  • CLASS SCHEDULE
    • FIT ATHLETIC CLASSES
    • OUTDOOR CLASSES
  • Book
  • ABOUT
  • CONTACT
    • OM VIP
    • FREE CONSULT
  • BLOG
    • EAT
    • MOVE
    • LIVE
    • MEDIA

Yoga Fits Me Lifestyle Blog

How-to-Do Surya Namaskar ~ Sun Salutation Yoga Sequence (Video)

6/24/2016

3 Comments

 
Surya Namaskar or Sun Salutation is a basic yoga sequence consisting of 12 asanas or poses fit for the yogi beginner to a seasoned practitioner. Surya Namaskar energizes the body providing you with a great cardio vascular workout while stretching & strengthening all the major muscles of the body. Surya Namaskar is a great yoga flow to begin each day.
Surya Namaskar can be done anywhere at anytime. Surya Namaskar can also be a form of meditation, a time to express gratitude.

A great mantra to chant while doing Surya Namaskar is Aum Gam Ganapatye Namaha, meaning:

Salutations to the energy of new beginnings
Blessings tot he remover of obstacles
Gratitude to the gift of embodiment


​There are 3 variations of yoga sequences for Surya Namaskar:

Classic Namaskar
Sun Salutaion

* Begin in Mountain 
* Inhale Hands to the Sun (option to add slight backbend)
* Exhale Forward Fold, Step Right Leg Back (lower knee to Earth)
* Inhale Step Right Foot Back (option to lower knee to Earth) Low Lunge (option to add a slight backbend)
* Exhale Hands to Earth
* Inhale Downward Facing Dog (Adho Mukha Svanasana)
*Exhale Caterpillar or Chaturanga Dandasana
* Inhale Upward Facing Dog  (Urdhva Mukha Svanasana)
* Exhale Downward Facing Dog (Adho Mukha Svanasana)
* Inhale Step Right Leg Forward (option to lower left knee) Low Lunge (option to add slight backbend)
* Exhale Step Left Foot up to meet the Right, Forward Fold
* Inhale Rise, Extend Hands to the Sun (option to add slight backbend)
* Exhale Hands to Heart

Surya Namaskar A
Sun Salutation A

* Begin Hands Heart Center
​* Inhale Mountain (Tadasana)

* Exhale Forward Fold (Uttanasana)
* Inhale Half-Lift (Ardha Uttanasana)
* Exhale Chaturanga Dandasana
* Inhale Upward Facing Dog (Urdhva Mukha Svanasana)
* Exhale Downward Facing Dog (Adho Mukha Svanasana)
* Inhale High-Toes, Bend Knees
* Exhale Step or Hop Forward Fold (Uttanasana)
* Inhale Half Lift  (Ardha Uttanasana)
* Exhale Forward Fold (Uttanasana)
* Inhale Reverse Swan Up
* Exhale Hands to Heart

Surya Namaskar B
Sun Salutation B

* Begin Hands Heart Center
* Inhale Chair (Utkatasana)

* Exhale Forward Fold (Uttanasana)
Inhale Half-Lift (Ardha Uttanasana)
* Exhale Chaturanga Dandasana
* Inhale Upward Facing Dog (Urdhva Mukha Svanasana)
* Exhale Downward Facing Dog (Adho Mukha Svanasana)
* Inhale Warrior I (Right Side) (Virabhadrasana I)
* Exhale Hands to Earth, Chaduranga Dandasana
* Inhale Upward Facing Dog (Urdhva Mukha Svanasana)
* Exhale Downward Facing Dog (Adho Mukha Svanasana)
* Inhale Warrior I (Left Side) (Virabhadrasana I)
* Exhale Hands to Earth, Chaturanga Dandasana
* Inhale Upward Facing Dog (Urdhva Mukha Svanasana)
* Exhale Downward Facing Dog (Adho Mukha Svanasana)
* Inhale Rise, Hands to the Sun

* Exhale Hands to Heart
OVER TO YOU!

Where and When do you practice Suyra Namaskar?
Do you meditate? What is your favorite for of meditation?
What is your favorite mantra?

I would love to hear your about your experience with Suyra Namaskar....share in the comments below.

Namaste ~ XO

Jenn

** Song in Video is Soul Fire Featuring Christie Rose (Om Gum Ganapatye Namaha) by DTO Music. Click here to download this Song
3 Comments
Livonature link
1/16/2022 08:42:18 pm

Very informative and comprehensive guide about Surya Namaskar

Reply
Rodent Control Oklahoma City link
7/25/2022 11:04:20 am

Thankss for this

Reply
Nude Spa Townsville link
3/26/2025 08:14:59 am

I find Surya Namaskar a great way to start my day.

Reply



Leave a Reply.

    GET SOCIAL WITH ME!

    Picture

    Jennifer Butler RYT 200

    Welcome to Yoga Fits Me Lifestyle Blog! My name is Jennifer Butler, Holistic Health/Lifestyle Coach & Yoga Instructor. Enjoy living YOGA with a holistic & active lifestyle, healthy eating & mindful thinking.

    Categories

    All
    Healthy Recipes
    Yoga Flow Video

    Archives

    April 2020
    November 2017
    October 2017
    August 2017
    July 2017
    May 2017
    February 2017
    August 2016
    June 2016
    May 2016
    April 2016

    RSS Feed

Powered by Create your own unique website with customizable templates.