How to Perform a Yoga Sun Salutation

The yoga sun salutation is a sequence of asanas (poses) commonly used as a warm-up for yoga sessions. Invigorating in their ability to stretch the body and mind, the poses of the sun salutation flow gracefully from one to the next, with your breathing as their rhythmic accompaniment. These asanas, which gained their name from ancient prostrations that were performed before the sun god, open one's entire being to the energizing sun.

Things You'll Need

• Loose, comfortable clothing

Instructions

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1. 

   Face the sun. As you inhale, stand straight, with your feet touching and your hands along your sides. Face your palms forward to complete the Mountain asana.

2. 

   Exhaling, bring your hands into prayer position before the Heart chakra. Check your balance. Namaste.

3. 

   Inhale. Raise your arms above your head and back. Bend back with the pose. As you move, stretch gently. Keep your neck soft.

4. 

   Exhaling, bend forward with grace. Touch your feet (or bend as far as you can). Do not force yourself to touch your feet. Your palms should be facing down and your head should rest easily.

5. 

   Inhale. Move your left leg into position behind you in one easy motion. Keep your hands resting on the floor. Your right leg should remain bent, your arms on either side. Raise your head to the sun. Pause as you finish inhaling.

6. 

   Holding your breath with ease, move your right leg back with your left leg. With your arms straight, rest your weight on your toes, as if to do push-ups.

7. 

   Exhaling, gently lower your chest and knees, keeping your hips raised. Hold for a few seconds and lower your forehead to the ground.

8. 

   Inhaling, raise your head and chest, expanding the chest. Arch your back, with your hips grounded.

9. 

   Exhale. Straighten your arms and raise your hips simultaneously. Keep your head aligned with your arms and form an arch.

10. 

    Inhale as you bend your left leg, stepping forward. Your hands should remain grounded and your left foot should be placed between your hands. Gently raise your head to the sun.

11. 

    Exhaling, bring your right leg forward beside your left leg, your feet side by side. Bend at the waist until your hands rest, palms down, on your feet. Hang your head, your forehead to your knees.

12. 

    Inhale. Raise your arms above your head, bending your arms and head backward slightly. Exhale into the Mountain pose. Namaste.

Tips & Warnings

• Begin with the first four asanas and add four a day until you are performing all 12 asanas.

• Perform two complete sequences.

• Make all motions slow and gentle.

Resources

• Sun Salutation
• Surya-namaskar--Sun Salutation