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Surya Namaskar Explained for Beginners
Sun Salutations, also known as Surya Namaskar A and B, are foundational yoga sequences that kickstart the rhythm of a vinyasa yoga flow. The term comes from Sanskrit: “Sūrya” means sun, and “Namaskāra” means greeting or salutation. Practicing just a few rounds of these yoga warm-up sequences builds internal heat, increases flexibility, and links breath with movement, making them ideal for both yoga beginners and seasoned practitioners.
A traditional Sun Salutation A consists of the following yoga asanas:
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Salute)
Uttanasana (Standing Forward Fold)
Anjaneyasana (Low Lunge)
Kumbhakasana (Plank Pose)
Chaturanga Dandasana (Four-Limbed Staff Pose)
Urdhva Mukha Svanasana (Upward-Facing Dog)
Adho Mukha Svanasana (Downward-Facing Dog)
This sequence is often used to warm up for yoga practice, promote core strength, and develop flexibility in the spine and hamstrings.
The origins of Surya Namaskar are debated. Some believe the sequence dates back over 2,500 years to Vedic rituals honoring the sun’s life-giving power. Others trace it to the early 20th century as part of modern Hatha Yoga traditions. Regardless of origin, it has become a cornerstone of modern yoga flows, especially in Vinyasa, Ashtanga, and Power Yoga classes.
Incorporating Sun Salutations into your daily yoga routine offers a wealth of benefits:
Builds full-body strength and flexibility
Improves posture and spinal alignment
Enhances mobility and joint health
Supports deep breathing and cardiovascular health
Acts as a moving meditation to calm the mind
Helps with weight management and muscle tone
Encourages mind-body awareness and focus
Practicing these dynamic yet grounding sequences can also improve mental clarity, reduce stress levels, and foster a deeper connection with your breath.
Many Vinyasa yoga teachers adapt traditional Sun Salutations by incorporating additional poses or modifying for various skill levels. Whether you're flowing through the basic Surya Namaskar A or trying a more advanced Surya Namaskar B, these sequences are incredibly versatile.
Try memorizing the sequence and moving at your own pace—this self-led approach can help you enter a “flow state,” where the mind and body unite through movement. It’s a great way to establish a consistent morning yoga routine or quick yoga warm-up before deeper practice.
Whether you're just learning the basics of Surya Namaskar or exploring new ways to energize your flow, Sun Salutations are a timeless and transformative part of yoga. Start your day with a few mindful rounds and experience how this ancient sequence continues to ignite inner strength, flexibility, and peace of mind.
By Victoria Maybee; All Rights Reserved @2021
By Victoria Maybee; All Rights Reserved @2021
