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

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