Surya Namaskara

A Flowing Salute to the Sun

Sun Salutation (Surya Namaskara) is a powerful sequence of postures that warms the body, stretches the spine, and invigorates the entire system. It increases cardiac health and circulation, massages major organs, supports digestion, exercises the lungs, and oxygenates the blood.

Start practicing with 3 repetitions and gradually increase to 5-6. Breathe and transition smoothly between postures in an even rhythm. This practice can improve your ability to carry out and enjoy all yoga postures as it stretches and strengthens the spine.

Notes: 

• We suggest that you keep your eyes open for balance throughout this sequence, though there are variations from other traditions done with the eyes closed or focused on other points.
• This kriya is a sequence of postures that flow one into the other, with no breaks between them. Go at your own pace and with your own breath.

1. Mountain Pose

Posture & Mudra: Stand tall with the sides of your big toes touching in Mountain Pose (Tadasana). Bring your hands into Prayer Pose (Pranam Mudra).

Eyes/Drishti: Soften your gaze or close your eyes briefly.

Movement & Breath:

• Ground through your feet evenly, engage your core, and take several deep breaths.
• Inhale as you move into posture 2.