Yoga Sequences

Find Your Flow with Surya Namaskar A: The Ultimate Warm-Up Sequence

Posted on 2022-12-16

Step-by-Step Guide to Surya Namaskar A

Surya Namaskar, also known as the Sun Salutation, is a series of 12 yoga poses that are traditionally performed as a form of physical and spiritual practice. The name "Surya Namaskar" comes from the Sanskrit words "surya," meaning "sun," and "namaskar," meaning "salutation."

The origins of Surya Namaskar are somewhat shrouded in mystery, but it is believed to have developed as a way to honor the sun, which is revered as a symbol of life and consciousness in Hinduism. Surya Namaskar is traditionally performed as a form of morning practice to greet the sun and pay respect to its life-giving energy.

Surya Namaskar is also believed to have a number of physical and mental benefits, including improved flexibility, strength, and balance, as well as reduced stress and increased focus. It is typically performed as a flowing sequence, with each pose flowing smoothly into the next, and can be modified to suit the needs and abilities of the practitioner.

In modern times, Surya Namaskar has become popular around the world as a form of physical exercise and yoga practice. It is often taught in yoga classes and is a staple of many yoga routines.

Surya Namaskar A is the first half of the full Sun Salutation sequence, and it consists of six poses that are repeated on the left and right sides of the body.

Here is a step-by-step guide to performing Surya Namaskar A:

1. Stand in Mountain Pose (Tadasana) with your feet together and your arms by your sides. Take a few deep breaths to ground yourself and bring your awareness to your breath.

2. Inhale and raise your arms up above your head, bringing your palms together in a prayer position. This is the Upward Salute (Urdhva Hastasana).

3. Exhale and bend forward from the hips, bringing your hands to the ground beside your feet. This is the Forward Bend (Uttanasana).

4. Inhale and step or jump your feet back into a plank position. Make sure your shoulders are directly over your wrists and your core is engaged. This is the Plank Pose (Phalakasana).

5. Exhale and lower your body down to the ground, keeping your elbows close to your sides. This is the Low Plank (Chaturanga Dandasana).

6. Inhale and lift your chest and hips up, bringing your body into an upward-facing dog pose (Urdhva Mukha Svanasana). Keep your elbows bent and your shoulders relaxed.

7. Exhale and press your hips back, lifting your chest and head up as you bring your body into a downward-facing dog pose (Adho Mukha Svanasana). Keep your feet hip-width apart and your hands shoulder-width apart, and try to straighten your arms and legs as much as possible.

8. Inhale and step or jump your feet back to the front of your mat, coming back into the Forward Bend (Uttanasana).

9. Exhale and straighten your legs as you lift your chest and arms up into the Upward Salute (Urdhva Hastasana).

10. Inhale and return to Mountain Pose (Tadasana), bringing your arms back down to your sides.

11. Exhale and repeat the sequence on the other side of the body, starting with step 2.

12. When you have completed the sequence on both sides, return to Mountain Pose (Tadasana) and take a few deep breaths to ground yourself.

Surya Namaskar A is a great way to warm up the body and prepare for yoga practice, and it can also be practiced on its own as a form of moving meditation. As you perform the sequence, try to focus on your breath and the movement of your body, and let go of any distractions or thoughts. Enjoy your practice!

Now you can try this fun variation with modifications with Amaranta 

Energetic Sun Salutation a class

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