One of the most revered sequences in yoga is the Sun Salutation. This flowing series of poses, often used as a warm-up or a complete practice on its own, is designed to build energy, strength, and flexibility, calm the mind, and awaken the spirit.
How to Do Sun Salutation
Sun Salutation is typically composed of 12 continuous poses , designed to flow in a continuous, smooth sequence. These poses work in harmony to warm up the body, open up energy channels, and synchronize breath with movement. Let’s break down each pose in the traditional sequence:
- Mountain Pose (Tadasana): Stand tall with feet together, hands at the heart center, and take a moment to ground yourself.
- Raised Arms Pose (Urdhva Hastasana): Inhale, raise your arms overhead, and gently arch your back.
- Forward Fold (Uttanasana): Exhale, hinge at your hips, and fold forward, placing your hands on the floor beside your feet.
- Half Lift (Ardha Uttanasana): Inhale, lift your chest halfway, lengthening your spine.
- Plank Pose (Phalakasana): Step back into a high plank, engaging your core and keeping your body in a straight line.
- Chaturanga Dandasana: Exhale, lower your body halfway down by bending your elbows, keeping them close to your sides.
- Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, lift your chest, roll your shoulders back, and press your palms into the ground, arching your back slightly.
- Downward-Facing Dog (Adho Mukha Svanasana): Exhale, tuck your toes, lift your hips, and press back into Downward Dog. Stay here for a few breaths, stretching the spine and legs.
- Step Forward (Ardha Uttanasana): Inhale, step your feet forward between your hands and lift your chest halfway.
- Forward Fold (Uttanasana): Exhale, fold back over your legs, releasing tension in the spine and neck.
- Raised Arms Pose (Urdhva Hastasana): Inhale, rise up to standing and reach your arms overhead.
- Mountain Pose (Tadasana): Exhale, return to your starting position with hands at heart center, completing the cycle.
Do Sun Salutation in the video below. Perform the sequence three times as a warm up or more for a complete workout.
