Your Guide to Sun Salutations
Hi dear one,
As the sun rises higher and days grow longer, it’s a perfect moment to reconnect with the natural rhythm of light and movement. One of the most beautiful and timeless ways to do this is through Sun Salutations — a flowing sequence of yoga poses designed to honor the sun’s energy and awaken the body, mind, and spirit.
Our First Teacher
Long before yoga found its way into modern studios, cultures across the world revered the sun as sacred.
They viewed the sun as an essential source of life, blessing crops and seas alike. Similarly, ancient civilizations from Egypt to India recognized the sun’s power to nourish, enlighten, and sustain.
In Hindu tradition, Surya—the sun god—rides a chariot pulled by seven horses, symbolizing the rainbow’s colours and the seven chakras, linking the physical and spiritual worlds. The sun is seen as the “guru” who brings light and knowledge.
Practicing Sun Salutations is, therefore, a way to express gratitude for this life-giving energy and to invite its wisdom into our bodies and minds.
More than just a physical practice.
Sun Salutations are a moving meditation, inviting us to greet each new day with intention, gratitude, and presence.
The Practice and Its Benefits
Physically, Sun Salutations improve flexibility, strength, and cardiovascular health. The deep, synchronized breathing enhances lung capacity and calms the nervous system. Mentally, this rhythmic flow invites meditation in motion—helping to reduce anxiety, boost mood, and cultivate inner balance.
Physical Benefits:
Improved Flexibility and Muscular Strength: Regular practice of Surya Namaskar enhances flexibility and strengthens major muscle groups, contributing to overall physical fitness.
Enhanced Cardiovascular Health: Performing Surya Namaskar at a brisk pace acts as an aerobic exercise, improving blood circulation and benefiting the cardiovascular system.
Weight Management and Metabolic Function: The dynamic sequence aids in weight management and boosts metabolic activity, supporting overall health.
Mental and Emotional Benefits:
Reduction in Stress and Anxiety: Engaging in Surya Namaskar has been shown to significantly reduce mental stress and anxiety levels.
Enhanced Mental Health and Mindfulness: Regular practice improves mental health, self-control, and mindfulness among practitioners.
Improved Cognitive Function and Emotional Stability: Surya Namaskar positively impacts cognitive functions and fosters emotional stability, contributing to better mental well-being.
Consistency Over Perfection - How to practice Sun Salutations
Here’s a guide to practicing classical Surya Namaskar. You don’t need to be perfect. Just bring your breath, your body, and your intention.
Starting position: Stand straight, with spine erect and shoulders relaxed. Your feet are hip-width apart. Your knees are straight but not hyper-extended; your arms are relaxed next to your body.
1. Breathe in and out, bringing your palms together in front of your chest. Shoulders and elbows are relaxed. Knees are straight but relaxed. Back of your neck is long. Reach up with the crown of your head toward the ceiling.
2. Breathe in and reach with your arms—up and backward. Your arms are alongside your ears. Look diagonally upward, do not drop your head back. Knees are straight, hips pushing slightly forward.
3. Breathe out and bend forward, placing your palms on the floor, outside of your feet. If you cannot place your palms on the floor with your knees straight, you can bend your knees slightly. Reach with your nose toward your knees.
4. Keeping your hands there, inhale and bring your right leg back as far as possible. Place your right knee on the floor, pointing your right foot. Push your pelvis forward without losing the 90-degree angle of your left knee. Open your chest, look diagonally upward while palms remain on the floor.
5. Hold the breath and bring your left leg back. Your body is in a straight line from your head to your heels (push-up position).
6. Breathe out and drop your knees, chest, and forehead to the floor. Without moving your body backward, bring your chest down to the floor between your hands. Then bring your forehead to the floor. Knees, chest, and forehead are touching the floor; hips are off the floor.
7. Breathe in and scoop forward and up, looking up and backward. Open your chest and look up and back without dropping the head. Legs remain on the floor, feet are pointed. Do not move your hands as you come into this position. Elbows are slightly bent, tucked in toward your body, and your shoulders are pushing down.
8. Breathe out, curl your toes, and push your hips up to the ceiling. Without moving your hands or feet, push your hips toward the ceiling. Your hands are flat on the floor, heels can be slightly lifted off the floor. Head is between your arms. Look at your feet, trying to bring your chest to your knees.
9. Breathe in and bring your right foot forward in between your hands. Keep your fingers and toes in one line. Drop your left knee to the floor, point your left foot, and push your pelvis forward and toward your right heel. Look diagonally upward—the same as in Position 4.
10. Breathe out, and keeping your hands where they are, curl the toes of your left foot and step your left foot forward, next to your right foot. Nose in between your knees, hands holding your ankles. Keep your knees straight.
11. Breath in and reach with your hands out and upward. Arch backward—the same as in Position 2.
12. Breathe out, bring your hands in front of your chest.
This completes half a round. Repeat to the left (left leg stepping first back and forward) to complete one full round of Sun Salutation.
Perform 4 - 8 rounds, then rest in Corpse Pose.
As you step off your mat, carry the essence of the sun with you - the warmth, the clarity, the strength. Surya Namaskar is more than a sequence; it’s a moving prayer, a reminder that we are part of something larger.
Whether practiced at dawn or dusk, indoors or under the open sky, these salutations help us align with the rhythm of nature.
With warmth,
Ema
Sources
Choudhary, N., & Yadav, R. K. (2021). Effect of Surya Namaskar on physical fitness parameters. Journal of Bodywork and Movement Therapies, 27, 509–514. https://doi.org/10.1016/j.jbmt.2021.06.016
Kadam, S. V., & Ashtaputre, B. A. (2022). Effect of Surya Namaskar on cardiovascular endurance among college students. World Journal of Pharmaceutical and Medical Research, 8(11), 130–133. Retrieved from https://www.wjpmr.com/download/article/103112022/1669773017.pdf
Sharma, V. (2022). Effects of Surya Namaskar on physical and mental health: A scientific review. International Journal of Scientific Engineering and Technology, 11(4), 107–111. Retrieved from https://www.ijset.in/wp-content/uploads/IJSET_V11_issue4_513.pdf
Chauhan, S., & Vats, P. (2019). A study of the impact of Surya Namaskar on stress and anxiety levels among college students. The Yogic Journal, 4(1), 464–469. Retrieved from https://www.theyogicjournal.com/pdf/2019/vol4issue1/PartZ/8-1-58-494.pdf
Phansikar, M. N., & Deshpande, C. G. (2022). Impact of Surya Namaskar practice on mental health of college students. International Journal of Fitness, Health, Physical Education and Iron Games, 9(1), 45–49. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S1744388122001591
Bansode, A. G. (2023). Benefits of Surya Namaskar for physical and mental well-being. International Journal for Multidisciplinary Research, 5(4), 601–607. Retrieved from https://www.ijfmr.com/research-paper.php?id=25329