The Importance of Sun Salutations in Yoga
- Courtney Istre
- Apr 2
- 9 min read
Updated: Apr 9
My Thoughts Sun Salutations
I know, many people loathe the idea of doing sun salutations, let alone a lot of them. However, they are one of the first things I love teaching people because of their benefits. It became routine for me to do them in my own practice or before teaching a class. They are the perfect remedy for when I come to the mat and need movement, but don't feel like doing anything. I default to sun salutations, and know they are a great way to find an energy boost.
This routine first started during a challenge I did from one of the YouTube creators I follow. (Arianna Elizabeth, for those who want to look her up!). She had a 30-day Sun Salutation series, in which we did 10 sun salutations every day. This was also a routine established in most of my teaching certification classes. I ended up doing the 30-day challenge 3 different times, plus all my certification classes, to help improve my strength and posturing. While my chaturanga dandasana flow is still not perfect, I am proud to say I can do it!
Nowadays, 10 sun salutations take a maximum of 10-15 minutes for me to complete. When I started, I felt they were a chore. But now, I fully appreciate them, as they helped me build mobility, strength, and confidence in my practice.
Which is why I encourage everyone to start by working towards their 1st Sun Salutation, and then build on that practice before taking on any difficult flows or postures.
Understanding Sun Salutations
Sun Salutations (Surya Namaskar) are a series of set movements, typically in a hatha-styled or vinyasa flow , performed to wake up the body. They are not from traditional practices, as some may say, but are said to have been passed down by enlightened sages of the Vedic age. Many flows used in modern yoga are based on the basic movements in this series.
There are a couple of different variations of sun salutations. You'll notice that some of the traditional names are different from the A and B versions, and that's only because the postures are slightly different. Mostly due to their goals and posturing, or the type of style that the teacher/class is working on.
The goal of a sun salutation is to work each posture with the breath and create fluidity. Each posture within the sun salutation helps to wake up the body and both stretch and engage every muscle group. As the flow transitions from the floor to standing, it's why so many flows are built around them. I would argue that they are the base for every practice, but that's not always the case. Still, it's why I advocate working towards improving and incorporating them, whether you love or hate them.
Traditional Flow
Pranamasana (Standing Prayer Pose)
Standing at the top of the mat with the feet together and the hands at the heart.
Hasta Utthanasana (Raised Arm pose)
Separate and raise both arms and reach the chest up and back.
Padahastasana (Hand to Foot Pose)
Bend forward and bring the nose or forehead to the knees.
Ashwa Sanchalanasana ( Equestrian pose)
Different from a lunge, step the right leg abck as far as possible. With the hands on the ground, square the hips and stretch the legs. In this posture, you can bring the knee over the akle, as opposed to in a lunge when you want to keep them in alignment.
Parvatasana (Mountain pose)
Different from a downward dog, our focus is on the legs as opposed to releasing the back. We want to focus on reaching the heels down, while simultaneously flattening through the back and arms. Again, our focus is mainly on the legs, so we want to push the head towards the legs.
Ashtanga Namaskara (Salute w/ Eight Points Pose)
In this posture, we stray from chaturanga and do a more modified version. We start in a plank, then release to touch the knees, chest, and chin. Making a worm-like position in the body. These are the eight points that the name refers to.
Bhujangasana (Cobra Pose)
Slide into a cobra. Unlike the upward-facing dog, we press through the feet and pelvic area to push the chest up. The lower back is relaxed, and the pelvis stays on the ground. All the lifting comes from the legs, and the arms only act as support.
Now we work it backwards.
Parvatasana (Mountain pose)
Ashwa Sanchalanasana ( Equestrian pose)
Padahastasana (Hand to Foot Pose)
Hasta Utthanasana (Raised Arm pose)
Pranamasana (Standing Prayer Pose)
Sun Salutation A
Samasthiti (Equal Standing Pose)
This is the starting standing position. We bring the feet comfortably in, and the hands are at the sides, facing forward.
Urdhva Tadasana (Raised Prayer Pose)
Bring the hands to prayer, then lift them overhead with the gaze. No arch here, just stretching upwards.
Uttanasana (Forward Fold)
Bend the knees. Different from Padahastasana (Hand to Foot Pose), we want to focus on stretching the back of the body, as opposed to bringing the head down. Bend should come from the hips, and the back should be relatively straight.
Ardha Uttanasana (Halfway Lift)
Engage the core and bring the back parallel with the floor and the head looking forward. One of my favorite teachers told me to imagine a teacup resting on the neck, between the shoulders, and on the lower back.
Chaturanga Dandasana ( Four Point Staff Pose)
I'm sure everyone is familiar with this one. This is the dreaded half-pushup hold. When coming into this, it's important to shift forward and bend forward. Don't let the elbows come back, and picture yourself shaving the sides of the ribcage. use blocks to help determine how far you should come down, or look in a mirror. It's not as far as you think!
This one takes a lot of practice. I suggest modifying it or taking the Ashtanga Namaskara (Salute w/ Eight Points Pose) in the traditional practice. I actually prefer it.
Urdhva Mukha Svanasana (Upward Facing Dog)
Press into the tops of the feet. Keep the wrists and shoulders in line. Tuck the chin into the chest and arch back, as opposed to stretching the neck backwards. Focus on activating the legs in this position.
Adho Mukha Svanasana (Downward Facing Dog)
Instead of focusing on the legs, we want to focus on finding relief in the spine. Imagine someone pulling you by the hips and stretching your head from the shoulders. We want to create separation in the spine.
Here, many people struggle to lower their heels. It's perfectly fine to have them lifted or to bend the knees. You can also use a block under the hands here.
And now we work it back up!
Ardha Uttanasana (Halfway Lift)
Uttanasana (Forward Fold)
Urdhva Tadasana (Raised Prayer Pose)
Samasthiti (Standing Pose)
Sun Salutation B
Samasthiti (Equal Standing Pose)
This is the starting standing position. We bring the feet comfortably in, and the hands are at the sides, facing forward.
Utkatasana (Chair Pose)
We inhale the arms up and exhale to sit in our chair position. If there is an issue, you can bring the feet hip distance. Make sure the spine is in line, the core is engaged, and the shoulders are rolled down away from the ears.
Uttanasana (Forward Fold)
Bend the knees. Different from Padahastasana (Hand to Foot Pose), we want to focus on stretching the back of the body, as opposed to bringing the head down. Bend should come from the hips, and the back should be relatively straight.
Ardha Uttanasana (Halfway Lift)
Engage the core and bring the back parallel with the floor and the head looking forward. One of my favorite teachers told me to imagine a teacup resting on the neck, between the shoulders, and on the lower back.
Chaturanga Dandasana ( Four Point Staff Pose)
I'm sure everyone is familiar with this one. This is the dreaded half-pushup hold. When coming into this, it's important to shift forward and bend forward. Don't let the elbows come back, and picture yourself shaving the sides of the ribcage. use blocks to help determine how far you should come down, or look in a mirror. It's not as far as you think!
This one takes a lot of practice. I suggest modifying it or taking the Ashtanga Namaskara (Salute w/ Eight Points Pose) in the traditional practice. I actually prefer it.
Urdhva Mukha Svanasana (Upward Facing Dog)
Press into the tops of the feet. Keep the wrists and shoulders in line. Tuck the chin into the chest and arch back, as opposed to stretching the neck backwards. Focus on activating the legs in this position.
Adho Mukha Svanasana (Downward Facing Dog)
Instead of focusing on the legs, we want to focus on finding relief in the spine. Imagine someone pulling you by the hips and stretching your head from the shoulders. We want to create separation in the spine.
Here many people struggle to lower the heels. It's perfectly fine to have them lifted or to bend the knees. You can also use a block under the hands here.
Virabhadrasana 1 (Warrior 1) - Right Side
Inhale the right leg forward and the arms up into your Warrior 1. Keep the hips square with the front of the mat. Try to imagine that energy and engagement are traveling up both legs equally to support the body.
Now we flow, and do the other side before returning to the top.
Chaturanga Dandasana ( Four Point Staff Pose)
Urdhva Mukha Svanasana (Upward Facing Dog)
Adho Mukha Svanasana (Downward Facing Dog)
Virabhadrasana 1 (Warrior 1) - Left Side
Chaturanga Dandasana ( Four Point Staff Pose)
Urdhva Mukha Svanasana (Upward Facing Dog)
Adho Mukha Svanasana (Downward Facing Dog)
Ardha Uttanasana (Halfway Lift)
Uttanasana (Forward Fold)
Utkatasana (Chair Pose)
Samasthiti (Equal Standing Pose)
My Routine: I Try for 10 Rounds
There are days when I don't get in sun salutations, but try instead for restorative practices. But I try to do them as often as I can. I mix it up all the time by incorporating crescent lunges, using blocks, and taking my time by breathing in each posture. I like to put on some fun music, watch a podcast, or even binge anime. My personal practice is always changing based on how I'm feeling. Still, I keep a basic set of postures for the majority of my practices.
Modifications or Changes: You can always adjust to what you feel you need in the moment. Linger where it feels good, and breathe. Rest in balasana (child's pose) or in Samasthiti (Equal Standing Pose).
Use blocks to assist you. They are not just for making postures easier, but they can be used to deepen, check for alignment, and even make postures more difficult. I always have them next to my mat while I practice. No matter what I plan on doing, and even if I don't use them.
Samasthiti (Equal Standing Pose)
This is the starting standing position. We bring the feet comfortably in, and the hands are at the sides, facing forward.
Urdhva Tadasana (Raised Prayer Pose)
Bring the hands to prayer, then lift them overhead with the gaze. No arch here, just stretching upwards.
Uttanasana (Forward Fold)
Bend the knees. Different from Padahastasana (Hand to Foot Pose), we want to focus on stretching the back of the body, as opposed to bringing the head down. Bend should come from the hips, and the back should be relatively straight.
Ardha Uttanasana (Halfway Lift)
Engage the core and bring the back parallel with the floor and the head looking forward. One of my favorite teachers told me to imagine a teacup resting on the neck, between the shoulders, and on the lower back.
Ashtanga Namaskara (Salute w/ Eight Points Pose)
Note: If I'm feeling up to it, I do work in a couple of chaturanga dandasana flows. But I usually like to take it easy early in the morning, especially before teaching or running future classes.
In this posture, we stray from chaturanga and do a more modified version. We start in a plank, then release to touch the knees, chest, and chin. Making a worm-like position in the body. These are the eight points that the name refers to.
Bhujangasana (Cobra Pose)
Note: Sometimes I sub for Updog based on how I'm feeling.
Slide into a cobra. Unlike the upward-facing dog, we press through the feet and pelvic area to push the chest up. The lower back is relaxed, and the pelvis stays on the ground. All the lifting comes from the legs, and the arms only act as support.
Now we work it backwards.
Adho Mukha Svanasana (Downward Facing Dog)
Instead of focusing on the legs, we want to focus on finding relief in the spine. Imagine someone pulling you by the hips and stretching your head from your shoulders. We want to create separation in the spine.
Here, many people struggle to lower their heels. It's perfectly fine to have them lifted or to bend the knees. You can also use a block under the hands here.
And now we work it back up!
Ardha Uttanasana (Halfway Lift)
Uttanasana (Forward Fold)
Urdhva Tadasana (Raised Prayer Pose)
Samasthiti (Standing Pose)
What You Should Leave With
It's important that you make the yogic practice your own. Also, that you take care of your body, which has carried you through everything in this lifetime. Yoga is one of the best practices to take care of both the mind and body. You can move more mindfully and explore the inner world. To do that, you have to start somewhere.
Sun salutations are always a good starting point when it comes to building on your asana practice. Working in pranayama (breathing) and meditation are also both ways to deepen your practice and find inner connection.
The most important part of yogic practice is doing what's best for you and your body.
The practice is always going to look different for each person. It's not a competition, and there is no race to improve strength and flexibility. I have been practicing for the past 7 years, and there are still many aspects of the practice I'm working to improve. It's not always smooth sailing. Take the time you need, and find grace and thankfulness for being able to do what you can!
Comments