Sun Salutation (Surya Namaskar in Sanskrit) is a flowing sequence of poses that is performed in many types of yoga classes and by yogis of all levels of practice. For many people, sun salutations are the first flowing sequence they ever learn. As you move through the poses in sun salutations, each movement is connected with the breath.
Sun has been an important symbol in religious and cultural traditions in all areas of the world and periods of time.
There are actually several variations of sun salutations that have evolved over time. Even the origin of this sequence is not entirely known, although many contend it is more than 2500 years old. Most students start with a very basic sun salutation that includes mountain pose, standing forward bend, cobra, plank and return to mountain pose.
To perform a basic sun salutation, begin by standing at the top of your mat in mountain pose and bring your hands to prayer posture. Inhale and on the exhalation breath, lift the arms up and overhead, so the hands meet above the head.
Exhale and move into standing forward bend pose. Leave the hands where they are and step the right leg back with the head lifted and gazing toward the ceiling. Step the left leg back and move into plank position.
Lower the body down onto the mat and lift up into cobra. From cobra, tuck the toes under and lift the hips up into downward facing dog. Continue to breathe, and on the inhalation breathe, move the right leg forward with the knee bent and left leg stretched out behind you.
Finish the sequence by moving back into standing bend. Lift the arms over the head and return to a standing position with the hands in prayer position and lower the arms and return to mountain pose.
Move deliberately and mindfully throughout the entire sequence to gain the greatest benefit, not too fast or too slow. Stay with your breath in every movement to pace yourself.