Sun Salutation, otherwise known as Surya Namaskar, is a flow sequence of specific yoga asanas gracefully linked together through transitions. Traditionally, Sun Salutation is performed in the morning, when parts of our body are exposed to the rising sun. Sun, is according to Vedic texts worshiped as deity. Translation from Sanskrit itself points to this, with Surya meaning Sun and Namaskar meaning to Greet.

When and how many times to do Sun Salutation

While nowadays Sun Salutation is practiced at the beginning of Hatha and Vinyasa yoga classes, according to Ayurveda, the best time is an hour before sunrise. This time is called Brahma Muharta, or the time of God. It is the part of the day when we are calm, pure and open to receiving cosmic wisdom and blessings. This does not mean that Surya Namaskar cannot be practiced at other times, of course.

The number of repetitions is also up to you. As part of meditation, Sun Salutation is practiced 108 times. This obviously requires time and practice. When you join in yoga classes, simply follow the instructor and let them guide you. If you practice at home and focus purely on Surya Namaskar, i.e. not on a longer flow with more positions, try to start with 6 repetitions and work your way up to 12-15 or more.

Sun Salutation benefits

When practiced correctly, Sun Salutation has many benefits for body and soul. Some of these are:

• Boosts energy levels and removes blockages
• Improves blood circulation
• Stimulates nervous system
• Fosters joint and spine mobility
• Calms mind and removes tension and anxiety
• Strengthens core and back muscles
• Stretches the whole body and lowers risk of injuries

Every of the individual yoga Sun Salutation positions has its own focus and benefits.

Sun Salutation step by step

The number of asanas within Sun Salutation can vary. We focus on one of the most commonly used sequences with 12 positions. These positions are carefully selected to form the whole Surya Namaskar. Our body is a tool, connecting heaven and earth, where the Sun is according to Vedic texts source of higher wisdom and consciousness.

It is important to practice each position correctly, with specific focus on breathing. When learning each yoga asana, it is ok to take your time and take it slow. As you become more comfortable, reducing risk of injury and reaping true benefits of this sacred sequence, you can speed up.

12. Prayer pose – Pranamasana

On inhale connect your hands in front of your heart chakra, palms are fully touching  (Namaskara Mudra). In your mind, gratefully greet the Sun, source of all life. Body is relaxed and breathe out.

CHAKRA – heart chakra Anahata

BENEFITS – improves concentration, calms mind, removes tensions

2. Mountain pose – Tadasana

Hands down alongside your body, fingers stretched out, arms active. Distribute weight evenly between both legs, pelvis forward, stomach muscles active. Push your shoulders slightly down away from your ears and shoulder blades back. Ribcage is expanding in all directions with each breath. Pull your head higher from your crown, looking into the distance.

CHAKRA – root chakra Muladhara

BENEFITS – improves body posture, relieves hip tension

11. Upward salut – Urdhva Hastasana

As you inhale, come up and slowly stretch your arms up above your head. Fingers are stretched out and active, shoulders and arms pulled wide apart away from ears.  Band back including arms and head. Slight back bend is sufficient.

CHAKRA – throat chakra Vishuddha

BENEFITS – stretches torso, expands lungs, aligns spine, stimulates stomach organs, helps with digestion.

10. Standing forward fold – Uttanasana

With exhale, fold into a forward bend, arms falling to the ground, landing on the side of each foot. Weight is evenly distributed between both feet, forward fold coming from the hips, not back. Neck and shoulders are relaxed. There should be no excessive tension. If you cannot reach the ground, bend your knees slightly.

CHAKRA – sacral chakra Svadhishthana

BENEFITS – strengthens spine, stretches back muscles and loosens tight hamstrings. of legs. Stimulates digestion and blood circulation.

9. Standing half forward fold – Ardha Uttanasana

On inhale look towards your hands, and jump or step between them. Lift your torso away from our your thighs. Place your hands on your shins or leave them on the ground. Back is straight, shoulders and shoulder blades pushed back away from ears. From here transition to a step back.

CHAKRA – Third eye chakra Ajna

BENEFITS – strengthens back, lengthens the spine and improves hip and hamstring flexibility. Opens up the chest and stimulates inner organs.

6. Plank – Chaturanga Dandasana

As you breathe out place your hands on outer side of your feet and step or jump back with both feet. Your body is firm in a plank pose. On inhale lower your straight body closer to the ground and on exhale move your body forward, hands underneath shoulders and elbows next to your body.  Shoulders are not lower than elbows and body is not touching the ground.

CHAKRA – solar plexus chakra Manipura

BENEFITS – strengthens back, shoulders, core and arms. Increases body heat, improves wrist flexibility and strength and prepares for advanced positions.

7. Cobra – Bhuyangasana 

Place your thighs and pelvis on yoga mat. On inhale straighten your elbows, bend your back upwards and open up your chest.  Head is back with your focus on a point between your eyes. Arms support your torso. If your spine flexibility does not allow straight arms, bend them slightly. From here, you will transition by lifting your pelvis up to a Downward facing dog.

CHAKRA – sacral chakra Svadhisthana

BENEFITS – stretches torso, strengthens back and spine muscles. Stimulates digestion and reproductive organs. Activates liver and kidneys.

8. Downward facing dog – Adho Mukha Shvanasana

On exhale lift your pelvis up, feet apart the width of your hips, legs parallel to each other. Press the heels of your feet to the ground, toes splayed out and active. Push your hips as high as you can. Head is away from your shoulders between your arms, in extension of your spine. If you feel an uncomfortable pull at the back of your legs, feel free to bend your knees and lift your heels slightly.

CHAKRA – heart chakra Anahata, throat chakra  Vishuddha, Third eye chakra Ajna and solar plexus chakra Manipura

BENEFITS – stretches hamstrings, legs, shoulders and arms. Relieves back pain, removes stress and tension. Improves blood flow into your brain.

9. Half / straight forward band – Ardha Uttanasana

Inhale, look towards your hands and step between your hands and fingers with one foot and then the other. You can also jump. With another breath, straighten your elbows, lift your torso from your thighs up. Put your hands on your shins or leave them on the ground. Shoulders and shoulder blades press from the ears and the back is straight.

CHAKRA – third eye chakra Ajna

BENEFITS – strengthens the back, lengthens the spine and increases the flexibility of the hips and hamstrings. It helps stretch the chest and stimulates the abdominal organs.

10. Hluboký předklon – Uttanasana

S výdechem se hluboce předkloň a nech paže klesnout pomalu až k zemi, tak aby se dotýkaly podlahy po obou stranách chodidel. Váha je na chodidlech, předklon jde z kyčlí, ne ze zad. Krk je uvolněný. Nemělo by v něm být žádné napětí. Nepřekračuj svůj limit, pokud se dlaně nedotknou podlahy, pokrč mírně kolena.

ČAKRA – sakrální čakra Svadhishthana

ÚČINKY – protažení zádových svalů a svalů na zadní straně nohou. Povzbuzuje trávení a prokrvení hlavy a celkový krevní oběh

11. Mountain pose with raised arms – Urdhva Hastasana

With an inhale, slowly straighten up and stretch both arms above your head. The fingers are interlaced at their ends, the shoulders and arms are pushed wide apart and away from the ears.  Bend back your head, arms and entire upper body. A slight tilt is enough.

CHAKRA – throat chakra Vishuddha

BENEFITS – stretching the front of the torso, stimulates the activity of the abdominal organs and aids digestion.

12. Prayer pose – Pranamasana

With an inhale, clasp your hands in front of your chest (Namaskara Mudra), the palms resting on each other. The body is relaxed. Exhale.

CHAKRA – heart chakra Anahata

BENEFITS – stimulates concentration and brings on feelings of calm