Sun Salutations are to yoga what push-ups are to strength training. Every time you practice, there they are! Have you ever wondered why? Sun salutations have amazing benefits to make you stronger, burn calories, and stretch nearly every muscle in your body. So let’s look at the who, what, why, and how of the sun salutation.
Who?
You, that’s who! Sun salutations are practiced by the true yogis who are on their mat every day, as well as the novice who steps into yoga for the first time. They can be tailored or modified as needed and you choose the pace at which you want to move. They are good for everyone.
What?
What is a sun salutation? Sun salutations are simply a series of poses in which you move fluidly with your breath. In other words, you inhale into one pose then exhale to the next. In that sense, it allows you to move at a moderate pace so you can enjoy the stretch, but fluidly enough to keep you in a rhythmic motion.
Why?
Sun salutations provide multiple benefits!
You achieve strength, particularly in your upper body and core, as you move through the planks and chaturangas.
You burn calories during the continuous, fluid movement, going as vigorously as you desire.
You stretch. The poses are designed so that you stretch and lengthen your muscles and connective tissue throughout the entire body
Where?
Create a nice space. Outside in the fresh air is the best, but most people practice indoors due to logistics.You will want a yoga mat or a flat, non-slippery surface to move on. Carpeted floors will frustrate you as your hands and feet slide out of poses. You don’t need much space at all, just enough for the length of your body! If the surface you practice on is hard and you want to put your knees down during the planks, just have a towel or sweatshirt available.
Sun salutations originated as a morning practice to line up with the rising of the sun. Morning is still the best time to practice a sun salutation because it is an excellent way to open the body and create energy for a new day. Plus, your digestive system is clear from any “interruptions.” However, sun salutations are great any time! Really! They can be used as a “stand alone” workout, as a preparation at the beginning of a yoga practice, or even as a post-workout stretch. It all depends on how you choose to practice.
How?
On to the part you were waiting for. Below is a traditional sun salutation series. There are pictures and descriptions to guide you through. Perform 2, 3, or 20 times! Just remember to listen to your body and honor the place you are in today.
Scoop the chest forward, straighten the arms, and roll onto the tops of the feet.
Reach the crown of the head up, press the chest forward, and lift the hips and legs off of the floor. Bend the elbows slightly if it feels like you are straining the low back.
Tuck the toes under, bend the elbows, and lift the hips up and back.
Press firmly into the hands and arms to press the hips back. Relax the back of the neck. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.
Step the right foot forward between the two hands. Adjust the leg so that the knee is directly over the ankle and the toes and knee are pointing forward.
Keep the back leg straight as you sink the hips down. The crown lifts up, and the chest and gaze are forward.
ADRIA SINGLETON on
April 19, 2018 at 2:15 PM Reply
I love that you share this basic Salutation!!!
Just an observation....I have always practiced this salutation(in several countries) starting, from forward fold, stepping BACK with RIGHT foot 1st into lunge, then, flow through sequence to down dog, then RIGHT foot FORWARD into 2nd lunge. It may be different in your teachings, and that's beautiful. I just wanted to add a little FYI, in case there are others who read this, & practice the same sequence as i do, do not get confused. Bottom line is,Getting people practicing is the greatest thing anyone can do for the greater good...Thank you...
~Namaste
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5 Comments
ADRIA SINGLETON on April 19, 2018 at 2:15 PM
I love that you share this basic Salutation!!! Just an observation....I have always practiced this salutation(in several countries) starting, from forward fold, stepping BACK with RIGHT foot 1st into lunge, then, flow through sequence to down dog, then RIGHT foot FORWARD into 2nd lunge. It may be different in your teachings, and that's beautiful. I just wanted to add a little FYI, in case there are others who read this, & practice the same sequence as i do, do not get confused. Bottom line is,Getting people practicing is the greatest thing anyone can do for the greater good...Thank you... ~Namaste
Patricia on January 13, 2017 at 9:07 AM
Hi, i want to start yoga and saw this sun salutation poses, wondering how long do i need to stay each pose? thank you
Chris Freytag on January 13, 2017 at 12:32 PM
Hi Patricia - it's totally up to you and what feels right to your body!
Kat on September 16, 2015 at 9:53 AM
Thanks for this! I am slowly getting into yoga, I love it!
Chris Freytag on September 17, 2015 at 9:25 AM
Of course, Kat!