Yoga Fundamentals II: Yoga Sun Salutation A Sequence For Beginners

Sun Salutation A Sequence For Beginners

Sun Salutation A Sequence For Beginners, or Surya Namaskara, is a foundational yoga sequence that encompasses 12 asanas (poses), each seamlessly connected to the next. This creates a fluid journey where each asana smoothly transitions into another, allowing for maximum flexibility. Practitioners typically hold each position for a few seconds before moving to the next.

Integral to yoga, these asanas are synchronized with the breath, involving careful coordination of inhalations and exhalations. As a result, Sun Salutations are often incorporated into warm-up routines, effectively building heat within the body.

It’s also essential to dedicate a few moments to proper breathing techniques at the start, fostering mindfulness and bodily awareness. This preparatory step enhances the overall efficacy and experience of the Sun Salutation sequence.

Beginning the Sun Salutation A Sequence

Sun Salutation A (Version): To initiate this version of the Sun Salutation A sequence, begin by standing near the edge of your yoga mat. Position your feet parallel to each other, aligning them to be as wide apart as the hips. Stand with relaxed arms and legs, close your eyes, and maintain a natural breathing rhythm. This starting posture sets the foundation for the sequence that follows.

1. Mountain Pose (Tadasana): Stand near the edge of your mat with feet parallel and hip-width apart. Relax your arms and legs, close your eyes, and breathe naturally.
2. Mountain Pose with Prayer Position: Exhale and bring your palms together in front of your chest in a prayer position. Keep your feet shoulder-width or hip-width apart.
3. Upward Salute (Urdhva Hastasana): Inhale, sweep your arms to the sides and upward, separating your hands and slightly arching your back. Keep your legs and feet stationary, grounding through the soles of your feet.
4. Standing Forward Bend (Uttanasana): Exhale and hinge forward from the hips, keeping the spine elongated. Place your palms on the sides of your feet, aligning your head with your back. If needed, bend your knees slightly to ease discomfort.
5. Half Standing Forward Fold (Ardha Uttanasana): Inhale, lifting your head and gaze forward, straightening your spine to a parallel position with the floor. Place your hands on your shins, then briefly return to Uttanasana.
6. Plank Pose (Chaturanga Dandasana): Step back first with your right foot into a lunge, then bring your left foot back to join it, forming a high plank. Keep your elbows close to your ribs and engage your abdomen.
7. Upward Facing Dog (Urdhva Mukha Svanasana): Take a deep inhale, then exhale and lower your body towards the mat. Inhale again, lifting your chest, shoulders back, with hips and thighs raised off the mat into Upward Facing Dog.
8. Downward Dog Pose (Adho Mukha Svanasana): Inhale and press your hips and buttocks upward, forming an inverted ‘V’. Bring your head down between your arms, aiming to settle your heels onto the mat. Breathe here for 3-5 cycles.
9. Half Standing Forward Fold (Ardha Uttanasana): Inhale, step your right foot forward between your hands, then bring your left foot forward on the exhale, returning to Half Standing Forward Fold.
10. Standing Forward Bend (Uttanasana): Place your palms down on the mat, hinge at the hips, and return to Uttanasana.
11. Upward Salute (Urdhva Hastasana): Inhale, sweep your arms to the sides and up towards the sky, gently arching your back.
12. Mountain Pose (Tadasana): Return to standing tall with an erect spine.
13. Prayer Pose (Prarthanasana): Exhale, lower your arms and bring your palms together at chest height.

This sequence is a great way to connect with your body, mind, and the earth beneath your feet. While there are slight variations in the sequence, each offers a valuable experience for beginners in yoga.

Final Thoughts!

Whenever feeling the need to stretch, boost energy, and reconnect with your body and your soul, try Sun Salutations. Many perform this sequence first thing in the morning or with Ashtanga style yoga.

Importantly, if one (or more) of these postures seems a bit too challenging, It’s okay to modify them. Add yoga props when you see fit.