• Meagan.Janelle

How To Sun Salutation A or Surya Namaskār

Updated: Sep 15, 2019




What is Surya Namaskar?


Surya > Sun,

Namaskar > salute, or greet.


Surya Namaskar, or what is widely known as Sun Salutations is a sequence of asanas, or poses geared towards calming, stretching, and warming the body. There are three variations of sun salutations: A, B, and C, (our focus for now is A) and each brings with it much needed health benefits.

Benefits of Sun Salutation include:

•Calming the mind, and body

•sharpens focus

•Stretches and builds muscles

•Good for the heart, which is good for blood flow.

•Good for digestion.

•It really feels awesome



It is typically common to flow through the Sun Salutation A sequence about 3 to 5 times. However, as a beginner, or someone with a little less stamina, feel free to start at 1, and work your way up. I’d suggest completing 1 round, breathe for a moment, and then repeat. It’s a fairly simple flow, but you want to actually receive the benefits from doing it, therefore being able to flow fluidly is more important than how many times you can do it, or how fast you complete it. Allow yourself to build a little stamina and then GO FOR IT!! 3 times, 5 times, 10 times, heck even 20 times if you’re really feeling unstoppable, though 20 reps would be one heck of a workout!!! whew!! I have broken down the steps below, and I've also included a video for demonstration. Happy Practicing!!


Ok so here it is!!

Steps to Sun Salutation A

1. Starting from mountain pose, standing straight, inhale and reach arms straight overhead


2. Exhale and release into a forward fold. Place hands on ground, behind ankles, or in front of calves, depending on how far you're able to stretch.


3. Inhale again bringing the torso and head up midway. (Half forward fold) Try to keep as flat a back as possible. Gaze straight down to keep neck lengthened, and aligned with spine.


4. Exhale as you release back down, and walk hands forward into a plank position.


5. Inhale and move into cobra pose. Lift chest, and Keep wrists and shoulders aligned.


6. Exhale and come into downward dog. Hold for 3 to 5 breaths


7. Inhale and walk hands back until you’ve come into half forward bend position. (Step 3)


8. Exhale and move into full forward bend with hands on floor, behind ankles or on shins in (front of calves)


9. Inhale and slowly roll back up reaching arms overhead


10. Exhale and Bring hands to chest with palms touching. Namaste!


*To Be Noted: You are not inhaling, exhaling, and doing each pose all in one breath. Take your time. Inhale, do the pose, and breathe steadily. When you're ready, on the exhale, move on to whatever pose is next. Breathe steadily, and when you are ready move into the next pose as you inhale. Continue this throughout!







Beginner Tip: If you want to really relax into this flow hold each pose for 4 to 5 breaths. If you want a challenge, try to go through the flow a bit faster, and repeat it 2 times.


Give it a try, and let me know how it goes!!

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