Surya Namaskar – Sun Salutation Sequence

1. Start in Tadasana (Mountain Pose)

2. Inhale - Extended Tadasana (arms overhead – you may arch gently back into a slight backbend if you like)

3. Exhale - Uttanasana (Forward Bend)

4. Inhale - Step Right leg to lunge (if you like you may inhale and lift the arms overhead, exhale arms down to mat and continue into plank as you exhale)

5. Step left foot back and body into Plank Pose (hold the breath in plank pose briefly)

6. Exhale - Eight point Pose - Knees, Chest, Chin (variation for Chataranga) – then lower down to flat

7. Inhale - Bhujangasana (Cobra) (exhale down from Cobra)

   Table (transition from table straight into Downward Facing Dog)

8. Exhale into - Adho Mukha Svanasana (Downward Facing Dog)

9. Inhale - Step Right leg to lunge (if you like you may inhale and lift the arms overhead, exhale arms down to mat)

10. Exhale - Step left foot forward to Uttanasana

11. Inhale - Extended Warrior

12. Exhale -Tadasana (Warrior)

Repeat on left side.

Tips for breathing:  Normally, in yoga, whenever the body bends forward or twists sideways and the abdomen and chest are compressed, the breath is exhaled. When the body straightens and lengthens, or when the back is

bent backwards so the chest opens up, the breath is inhaled

To start do not get too confused by the breathing. Simply allow yourself to inhale

and exhale for each posture and eventually you will find a sense of flow.

There are twelve steps in Surya Namaskar. You can stay in each posture for 2-5 breaths or simply move straight from one to the other. To start try completing 2 full salutations on each side and then progress up to 5.Sun Salutations are an excellent way of warming up for a more sustained yoga practice and can also be practiced on their own.

Variations: If you like, whenever you are in a forward bend, you can inhale up to flat-back (lengthen the spine) and exhale back into forward bend. This is an excellent way of lengthening and creating space in Uttanasana and helps prevent compressing the spine or straining.  

Contraindications: Do not practice Surya Namaskar if you have high blood pressure, glaucoma, heart problems or if you are pregnant. Please consult a qualified teacher and your doctor to ensure that if you have any of the above, you are practicing safely. 

 For sequence including images please see attached document