Sun Salutation A Sequence For Beginners

Yoga’s sun salutation A sequence for beginners consists of 12 asanas. Each is connected to the previous and the next, in a fluid ‘path’ in which each asana flows into the next with maximum flexibility. Each position held for a few seconds prior to moving on to the next. Sun Salutation is also known as Surya Namaskara.

Like most faucets of yoga, the asanas are coordinated with breathing (inhalation and exhalation). Consequently, Sun Salutations oftentimes are a part of a warm-sequence, getting heat built-up within the body.

Importantly, is the the need to spend a few moments performing proper breathing, bringing awareness to the body.

Sun Salutation A Sequence For Beginners

Sun Salutation A (Version):

We start standing near the edge of the mat for this version of Sun Salutation A. The feet are parallel to each other and as wide apart as the width of the hips. Relaxed arms and legs, closed eyes and normal breathing.

Mountain Pose – (Tadasana): 

Breathe out, by placing your palms to your chest in prayer position. Feet should be roughly shoulder, to hip-width apart.

Upward Salute – Urdhva Hastasana:

Inhale, swooping and extending the arms to the sides and upwards. Divide your hands and arch your back. Legs and feet must remain still and the soles of the feet firmly on the ground.

Standing Forward Bend – (Uttanasana):

On exhale, hinge forward with the torso towards the floor, keeping the spine elongated. The open palms rest on the sides of the feet, keeping the head in line with the back. This movement can be challenging, bend the knees if discomfort noted.

Half Standing Forward Fold – (Ardha Uttanasana):

Then, inhale bringing the gaze forward, head-up, spine now parallel to the floor. Place your hands on your shins. Then, shift back to Uttanasana for a brief moment.

Plank Pose – (Chaturanga Dandasana):

Step the right foot back into lunge. Then, inhale bringing your left foot back and into High Plank. Elbows should be close to the ribs, abdomen up and engaged.

Upward Facing Dog – (Urdhva Mukha Svanasana):

Take a deep inhale. Then, exhale lowering the body toward the mat. Come to the mat. Inhale, and then lift the chest upwards, shoulders back. Hips and thighs should raise off the mat, arms extended, into Upward Facing Dog.

Downward Dog Pose (Adho Mukha Svanasana):

While inhaling, curl your toes under, forcing the hips and buttocks upwards toward the ceiling as you create an inverted ‘V’. Then, bring the head down in-between the arms, while attempting to sit your heels on the mat into Downward facing Dog.

Furthermore, while in this position, breath for 3-5 breath cycles.

Half Standing Forward Fold – (Ardha Uttanasana):

On an inhale, gaze forward and bring the right foot in-between the hands. Afterwards the left on the exhale, coming back to Half Standing Forward Fold.

Standing Forward Bend – (Uttanasana):

Palms down the on the mat, hinged at the hips, back to Uttanasana.

Upward Salute – (Urdhva Hastasana):

From here, sweep your arms to the side on inhale, extending them up toward the sky, offering a gentle arch to the back.

Mountain Pose – (Tadasana): 

Coming back close to where we started, standing tall with the spine erect into Mountain Pose.

Prayer Pose – (Prarthanasana):

Exhale, lowering your arms and rejoining the palms of your hands at chest height.

Yoga sun salutation sequence for beginners is an easy sequence for you to practice. Oftentimes, there are slight variations, all of which offer an excellent way to get in-tune with your body, mind, and the earth beneath your feet.

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 props when you see fit.