Sun Salutation (Surya Namaskar) – Mindful Yoga

The Sun Salutation is a very well-known and often performed 12 positions sequence.

The positions themselves are performed one after the other in a moderate rhythm, with long and harmonious movements. Each of the positions has its own effect, and the exercise as a whole stimulates circulation, has an activating and calming effect at the same time and supports distribution of life force.

There are several variations of the Sun Salutation exercise. We will describe the classic Hatha Yoga variant, which is practiced on the Mindful Yoga online program.

Along with the positions, there are instructions how to enter the position with inhalation or exhalation. Pay attention to that, only when you learn the exercise. In the beginning, while you are learning, breathe naturally.

At the end of the post there are more instructions and tips for individual practice.

Position 1 – Pranamasana (centering position)

From the initial standing position, bring your palms together at heart level. Prepare yourself mentally to perform long and harmonious movements. Focal point: hearth center (Anahata).

This is preparation and centering position.

Position 2 – Hasta Uttansasna (hands stretch)

Inhaling, stretch your arms above your head, slightly raising your gaze. You feel the connection from your feet to your palms. Focal point: throat center (Vishuddhi).

This position opens the shoulders and throat, elongating the back. It helps the energy to move upwards, developing a sense of grounding at the same time.

Position 3 – Pada Hastasana (standing forward bend)

Exhaling, bend forward with an elongated back. Then bend your back slightly, going with your stomach towards your thighs, keeping your soles grounded. At the end of the movement, slightly bend your head towards your knees, which are micro-flexed. Focal point: navel center (Manipura).

The position stretches the posterior myofascial chain (from neck to the heels), regulating the autonomic nervous system and stimulating regeneration. Mild decompression of the spine is also there, especially if we activate abdominal breathing, while holding position. It has all the benefits of inverse (upside down) positions.

Position 4 – Ashva Sanchalanasana (low lunge position)

Inhaling, step with your foot back, placing your palms next to your front foot. Go with your pelvis forward and extend your back slightly. The view is forward and slightly raised. Focal point: hearth center (Anahata).

The groin and leg muscles are stretched. The position stretches the diaphragm. It is a corrective exercise for a rotated pelvis and should therefore be done symmetrically. So we should remember with which leg we went backwards, in order to go forward with that same leg in position 9.

Position 5 – Adho Mukha Svanasana (downward dog position)

Exhaling, go with the front foot next to the back one, lowering the heels downward, alineing the arms and back. The head is between the upper arms. Focal point: head centers (Agya and Sahasrara).

This is one of the most popular positions in many yoga styles. The body forms an inverted letter “V”. Pay attention that shoulders are separated from neck.

The position has an activating effect and stretches the shoulders, back of the thighs and calf muscles. As inversion, it stimulates the organs of the head and the nervous system. It is excellent as a preparation for further performance of Asanas.

Position 6 – Ashtangasana (eight points pose)

Holding your breath, bend your knees and lower them to the floor. Lower your chest between your palms. The chin and toes are on the floor, and the pelvis is in the air. Focal point: root center (Muladhara).

If it is too demanding to hold your breath while entering the position, breathe normally.

Position strengthens arms, torso and gluteus muscles. It stretches the frontal neck muscles and tones the cervical and lumbar spine muscles.

Position 7 – Bhujangasana (cobra pose)

Inhaling, extend your feet and lower your pelvis to the floor. By activating the back muscles, lift the torso upwards and add pressure with the palms of the hands on the floor. The gaze is forward and upward, the back muscles are dominantly active and the elbows remain bent. Focal point: sacral center (Svadhishthana).

The position opens the chest, strengthens the muscles along the spine and prevents kyphosis. The energy rises upwards, which awakens a feeling of enthusiasm. The position balances the sacral energy center and can help with emotional calming.

Position 8 – Adho Mukha Svanasana (downward dog position)

Exhaling, lower your torso a little, turn your toes towards the floor and, pushing off with your hands (over your knees), lift your pelvis up, lowering heels downward, aliening arms and back. The head is between the upper arms. Focal point: head centers (Agya and Sahasrara).

Influence described in position 5.

Position 9 – Ashva Sanchalanasana (low lunge position)

Inhaling, go with your foot forward to your palms (same leg which went backward in position 4) . Go with your pelvis forward and extend your back slightly. The view is forward and slightly raised. Focal point: hearth center (Anahata).

Influence described in position 4.

Position 10 – Pada Hastasana (standing forward bend)

Exhaling, join the back leg forward, bending the trunk (as in position 3). The neck is relaxed. Focal point: navel center (Manipura).

Influence described in position 3.

Position 11 – Hasta Uttansasna (hands stretch)

Inhaling, lift the trunk forward and stretch your arms upwards. While lifting, feel contact of your feet with flour. Knees are micro-flexed. Arms and back are aligned. Focal point: throat center (Vishuddhi).

Influence described in position 2.

Position 12 – Pranamasana (centering position)

Exhaling, put your palms together at heart level. Relax for a few moments and continue with the exercise. Focal point: hearth center (Anahata)

How to preform “Sun Salutation”

The described positions are most often performed one after the other for several rounds in a row. It is also possibe to remain and breath in each position, and it is possible to add certain standing positions to the described series of positions.

Dynamics also vary, from slower to faster. Faster practice of several circles in a row has an activating effect on circulation, while slower practice and holding of the positions additionally activates the effect of each position separately.

This exercise can be done as a preparation for performing yoga positions, but also as an integration at the end of the practice. If you practice on your own, we definitely recommend that you preform a short relaxation after the exercise.