Sun Salutations, or Surya Namaskar in Sanskrit, are perhaps the most widely practised yoga sequence in the world. A series of twelve postures linked by breath and flowing movement, they warm the body, open the joints, build strength and flexibility, and create a meditative rhythm that settles the mind. Learning to practise them well is one of the most valuable investments you can make in your yoga journey.
The Structure of Sun Salutation A
Sun Salutation A begins in Mountain Pose at the top of the mat. On an inhale, sweep the arms overhead into Upward Salute. Exhale into a standing forward fold, then inhale to Half Lift with a flat back. Exhale and step or jump back to Plank, lower to Chaturanga on the exhale, inhale into Upward Dog or Cobra, and exhale back to Downward Dog for five breaths. On the next inhale, step or jump forward to Half Lift, exhale into a forward fold, and inhale back to Upward Salute before returning to Mountain Pose on the exhale.
Sun Salutation B adds Chair Pose and Warrior I to this sequence, creating a more demanding practice that builds greater heat and leg strength. Both versions can be modified for beginners by substituting Cobra for Upward Dog and placing the knees down during Chaturanga.
Building a Morning Practice
Even three to five rounds of Sun Salutations in the morning creates a meaningful practice that takes no more than ten minutes. The repetition creates an opportunity to refine small details, notice asymmetries, and develop a quality of meditative attention that sets the tone for the entire day.
Over time, Sun Salutations become the body's natural morning language: a way of waking up the joints, organising the breath, and transitioning from the stillness of sleep to the fullness of waking. Few practices are more rewarding to establish.
