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Sun Salutations Are a Critical Part of Your Yoga Practice. Here's How to Flow Through Them Confidently
Because these sequences are more than just a warm-up for the rest of your flow.
By Ingrid Yang•
The Benefits of Sun Salutations (Surya Namaskars)
What Is the Difference Between Sun Salutation A and B?
How to Do Sun Salutation A
How to Do Sun Salutation B
Common Mistakes Made in Sun Salutations
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Foundational sequences that invigorate both your body and mind, Sun Salutations (Surya Namaskars) stand as the cornerstone of both Vinyasa and Hatha yoga practices. You may have even encountered them in a yoga class without even realizing it. As some of the most familiar sequences in any practice, Sun Salutations consist of familiar postures, including Mountain Pose (Tadasana), Downward-Facing Dog (Adho Mukha Svanasana), and Four-Limbed Staff Pose (Chaturanga Dandasana).
Whether you’re a novice or a seasoned practitioner, you can always deepen your understanding of these movement patterns. In this guide, we’ll explore the benefits of these sequences, as well as unravel the distinctive characteristics of Sun Salutation A and B.
The Benefits of Sun Salutations (Surya Namaskars)
Sun Salutations come in various iterations, each offering unique benefits and challenges. Here, we’ll delve into the differences between Sun Salutation A and B—and explain how each can enhance your journey on the mat.
Physical Benefits of Sun Salutations
Sun Salutations often resemble a "yoga burpee," due to their ability to stretch, strengthen, and energize your entire body, says Peloton instructor Kristin McGee. Like a burpee in strength training, you move from a standing position to the ground before working your way back up. The combination of weight-bearing poses and dynamic movements helps you build strength and flexibility, while the rhythmic flow encourages increased blood circulation, benefiting your cardiovascular health.
Mental and Emotional Benefits of Sun Salutations
Sun Salutations can serve as a moving meditation, calming your mind and potentially reducing your stress levels. A 2015 study published in the International Journal of Yoga found that participants who practiced a 20-minute Sun Salutation routine for two weeks exhibited lower stress levels.
The release of endorphins during physical activity contributes to a positive mood and mental outlook. These sequences help link your mind and body, serving as a way to greet the day and bring positive energy into your life, Kristin adds.
Some of the other mental and emotional benefits of Sun Salutations include:
Mood enhancement
Increased focus and clarity
Building breath awareness
What Is the Difference Between Sun Salutation A and B?
Sun Salutation B contains more poses than Sun Salutation A. It’s also typically considered to be the more challenging sequence of the two.
Sun Salutation A serves as the foundational sequence, making it perfect for beginners or as a warm-up. Sun Salutation B elevates the sequence by adding more invigorating poses, such as Warrior 1 (Virabhadrasana 1) and Chair Pose (Utkatasana). If you’re seeking more of a challenge in intensity and endurance, consider Sun Salutation B.
Sun Salutations form an integral part of your yoga practice. Each variation brings its unique intensity and benefits, catering to your individual needs and objectives. These variations offer versatility, allowing you to choose the sequence that best aligns with your specific goals, Kristin adds.
What About Sun Salutation C?
Sun Salutation C varies depending on the type of yoga you practice, but it typically includes more power-based postures. For example, the Ashtanga version of Sun Salutation C includes Warrior 2 (Virabhadrasana 2) and Extended Side Angle Pose (Utthita Parsvakonasana).
How to Do Sun Salutation A
If you’re just beginning your yoga flow, Sun Salutation A can be a strong warm-up sequence. Make sure to modify based on your comfort level, adding or removing poses as needed.
Mountain Pose (Tadasana): Begin in a standing position with your arms by your sides. Your feet can be together or hip-width apart. Ground your weight evenly through your feet, engaging your quads and drawing your tailbone down.
Upward Salute (Urdhva Hastasana): Inhale deeply as you sweep your arms overhead, palms facing each other. Extend through your spine, lifting your chest toward the sky. Keep your shoulders relaxed, away from your ears.
Forward Fold (Uttanasana): Exhale slowly, hinging at your hips. Allow your torso to fold forward from your hips. Maintain a straight spine for as long as possible. Avoid arching your back. Bring your hands to the floor beside or slightly in front of your feet. If needed, keep a slight bend in your knees.
Halfway Lift (Ardha Uttanasana): Inhale and lift your torso, extending your spine forward. Keep your back flat, reaching the crown of your head forward. Your chest should be parallel to the ground.
Plank Pose: On an exhale, step or jump back to a plank position. Stack your wrists directly under your shoulders, engage your core, and keep your body in a straight line.
Four-Limbed Staff Pose (Chaturanga Dandasana): Inhale. On your next exhale, bend your elbows, lowering your body toward the floor. Keep your elbows close to your body. Hover for a moment in this low push-up position. If you don’t feel comfortable with Chaturanga, opt to take a modification, such as lowering all the way down to the mat.
Upward-Facing Dog (Urdhva Mukha Svanasana): On an inhale, flip onto the tops of your feet and straighten your arms to lift your chest upward. Your thighs and the tops of your feet should be the only parts of your body touching the mat.
Downward-Facing Dog (Adho Mukha Svanasana): On an exhale, lift your hips toward the ceiling, forming an inverted V-shape. Ground your heels toward the mat, keeping a slight bend in your knees, and extend through your arms.
Halfway Lift (Ardha Uttanasana): On an inhale, step or jump your feet forward between your hands.
Forward Fold (Uttanasana): Exhale and fold forward again, releasing the crown of your head toward the mat.
Upward Salute (Urdhva Hastasana): Inhale and sweep your arms overhead.
Mountain Pose (Tadasana): Exhale and bring your arms to your sides. Repeat the sequence, maintaining a steady and controlled breath.
How to Do Sun Salutation B
To increase the intensity of Sun Salutations, opt for Sun Salutation B, which includes more power-based postures. As always, modify this sequence as needed.
Mountain Pose (Tadasana): Start in Mountain Pose, grounding yourself and bringing awareness to your breath.
Chair Pose (Utkatasana): Inhale deeply. Bend your knees and lower your hips as if you’re sitting down in a chair. Extend your arms overhead, engaging your core. Modify the depth of your Chair Pose depending on your comfort level.
Standing Forward Fold (Uttanasana): On an exhale, hinge at your hips and fold forward. Bring your hands to the floor or grasp your big toes. Continue to engage your quads.
Halfway Lift (Ardha Uttanasana): On an inhale, extend your spine forward. Keep your chest parallel to the ground and your shoulders away from your ears.
Plank Pose: On an exhale, step or jump back into a plank position. Ensure there’s a straight line from your head to your heels. Engage your core.
Four-Limbed Staff Pose (Chaturanga Dandasana): Inhale. Exhale as you lower your body into a low push-up position. Keep your elbows close to your sides. Hold here briefly.
Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale deeply, lifting your chest and straightening your arms. Keep the tops of your feet and palms on the mat.
Downward-Facing Dog (Adho Mukha Svanasana): On an exhale, lift your hips toward the ceiling. Ground your heels and extend through your arms, forming an inverted V-shape.
Warrior 1 (Virabhadrasana 1): On an inhale, step your right foot forward between your hands. Rise into Warrior 1. Your back foot should be at a 45-degree angle. Extend your arms overhead. Stay here for the exhale.
Four-Limbed Staff Pose (Chaturanga Dandasana): Inhale and cartwheel your hands down into Plank. On your next exhale, bend your elbows and come into a low push-up position. Keep your elbows close to your body. Hover here for a moment.
Upward-Facing Dog (Urdhva Mukha Svanasana): On an inhale, flip your feet and straighten your arms to lift your chest upward.
Downward-Facing Dog (Adho Mukha Svanasana): On an exhale, press back into Downward-Facing Dog.
Warrior I (Virabhadrasana I): On an inhale, step your left foot forward between your hands. Rise into Warrior 1. Your back foot should be at a 45-degree angle. Extend your arms overhead.
Four-Limbed Staff Pose (Chaturanga Dandasana): Inhale and cartwheel your hands into Plank. On your next exhale, bend your elbows and lower your body toward the floor. Keep your elbows close to your body. Hover for a moment in this low push-up position.
Upward-Facing Dog (Urdhva Mukha Svanasana): On an inhale, roll over onto the tops of your feet and straighten your arms to lift your chest upward.
Downward-Facing Dog (Adho Mukha Svanasana): On an exhale, push back into Downward-Facing Dog.
Forward Fold (Uttanasana): On an inhale, step or jump your feet between your hands, returning to Forward Fold. Stay here for the exhale.
Chair Pose (Utkatasana): Inhale deeply. Reach your arms high overhead and bend your knees to lower your hips.
Mountain Pose (Tadasana): On an exhale, bring your arms to your sides, returning to Mountain Pose.
To switch up Sun Salutation B, experiment with various arm positions in Warrior 1, such as placing your hands on your hips or putting them in a prayer position at the center of your heart. In your Forward Fold, try reaching for the floor, your ankles, or your shins with your hands, or clasping opposite elbows behind your back for a deeper stretch.
Common Mistakes Made in Sun Salutations
Even though Sun Salutations are standard in many yoga classes, it’s easy to make a mistake. Here, Kristin offers a few common errors to avoid.
Misalignment
Proper alignment is crucial in preventing unwanted strain on your joints. Pay attention to the alignment of your feet, knees, and spine in each pose. In Mountain Pose, make sure to distribute your weight evenly. In Chaturanga, Kristin says many students round their shoulders forward. If this is the case, opt for a modification, such as Baby Cobra Pose.
Holding Your Breath
Maintain a steady breath throughout the sequence to avoid disrupting your flow. Coordinate each movement with an inhalation or exhalation to foster a rhythmic practice.
Overexertion
Listen to your body. Avoid pushing too hard, especially in advanced variations. Gradually progress over time. Modify poses if you feel any strain or discomfort. Kristin recommends using props, such as blocks or straps, to help you move in and out of different poses, depending on your comfort level.
Rushing Through Poses
Avoid rushing through the sequence. Instead, ensure each movement is deliberate and intentional. It can be helpful to embrace the flowing nature of Sun Salutations by connecting each movement with your breath. To work on fluid transitions in and out of Downward-Facing Dog, Kristin recommends incorporating core work and hip flexor-opening exercises into your practice.
Neglecting Transitions
Smooth transitions between poses are essential for reducing your risk of injury and maintaining the integrity of the sequence. Engage your core for increased stability and experiment with different hand and foot positions.
Ready to dive into the flow? Give Sun Salutations a try. They might just be the key to unlocking the next step in your yoga journey.
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