What is Surya Namaskar aka the Sun Salutation?

 
 

Some yoga sequences feel like poetry in motion—and Surya Namaskar, or Sun Salutation, is one of them. This flowing series of poses is more than a basic warm-up; it’s a deeply powerful sequence that awakens the body, deepens the breath, and puts the mind in a meditative state. Rooted in Vedic tradition and practiced across countless yoga styles, it’s a simple yet powerful way to build strength, flexibility, and focus.

Understanding the why behind Surya Namaskar can help you bring more intention to your flow. Let’s break it down.

The Meaning Behind Surya Namaskar

Surya Namaskar, or Sun Salutation, is more than just a sequence of movements—it’s a ritual of gratitude that dates back centuries. In Sanskrit, Surya means "sun," and Namaskar translates to "salutation" or "bowing in respect." In Vedic tradition, this practice was originally a way to honor the sun—not just as a source of light and warmth, but as a symbol of inner radiance, vitality, and consciousness.

In ancient India, sun worship was deeply woven into daily life. The Vedas—some of the oldest sacred texts—reference the power of Surya (the sun god) as the force that sustains all life. Surya Namaskar would generally be practiced during the morning, designed to harness the prana shakti (life energy) which is most abundant at dawn.

Over time, this ritual evolved into the dynamic yoga flow we know today. While modern variations exist, the core intention remains the same—to create harmony between breath, movement, and awareness. Whether practiced at sunrise, during a midday reset, or as a grounding evening ritual, Surya Namaskar continues to serve as a bridge between tradition and modern movement, reminding us of the balance between strength and surrender, action and reflection.

Next time you step into a Sun Salutation, remember: you’re not just moving—you’re honoring a tradition thousands of years in the making.

 

The Flow

Surya Namaskar isn’t just one set sequence—there are actually three main variations: Sun Salutation A, Sun Salutation B, and Classical Sun Salutation. Each has its own rhythm and intensity, but they all share the same purpose: to connect movement with breath, awaken the body, and create a sense of flow.

At Midtown Yoga, we practice Sun Salutation A in all classes except MY unwind. It is a version that consists of 12 poses, each seamlessly linked with breath that grounds and energizes at the same time.

Here’s the breakdown of Sun Salutation A:

Start in a standing position with hands at heart or by sides (Samasthiti)

Mountain Pose

1. Mountain Pose (Tadasana) – Reach toward the sky

2. Standing Forward Fold (Uttanasana) – Hinge at your hips and bow forward

Halfway Lift (Ardha Uttanasana) – Lengthen your spine and engage like the shape of a 7

3. Halfway Lift (Ardha Uttanasana) – Lengthen your spine and engage like the shape of a 7

 

4. High Plank – Activate full-body strength

5. Chaturanga – Lower with control to a tricep push up position with your elbows hugging in

6. Upward Facing Dog/Cobra (Urdhva Mukha Svanasana) - Pull your chest forward and straighten your arms with your knees and thighs hovering off the ground and the tops of your feet pressing into the mat

 

7. Downward Facing Dog (Adho Mukha Svanasana) – Lift your hips high into and upside down V

8. Step or walk to the top of the mat into Halfway Lift

9. Forward Fold

 

10. Begin again with Mountain Pose

At Midtown Yoga, this sequence is used near the beginning of class to create momentum, focus, and connection. Although Sun Salutation A can be performed at any pace, we generally move through at a pace of one inhale or exhale per movement to generate heat and build energy.

 

Why Practice Sun Salutations?

Surya Namaskar isn’t just a warm-up—it’s a full-body reset that strengthens, stretches, and energizes all in one flow.

Here’s why you should incorporate them into your practice:

  • Boosts Circulation and Energy – Flowing through Sun Salutations increases blood flow, oxygenating your muscles and giving you a natural energy boost (no caffeine required).

  • Builds Strength and Endurance – Every movement engages major muscle groups, helping to strengthen the core, legs, and arms while improving overall stamina.

  • Increases Flexibility and Mobility – Deep folds, backbends, and lunges open up the spine, hips, hamstrings, and shoulders, making it a powerful tool for enhancing range of motion.

  • Improves Breath Control – The rhythmic connection between movement and breath expands lung capacity and enhances breath awareness, keeping you centered both on and off the mat.

  • Supports Digestion – Twisting and stretching the abdomen helps to stimulate digestion

  • Creates a Moving Meditation – The repetitive nature of Sun Salutations allows you to get out of your head and into your body, making it a perfect stress reliever and mindfulness practice.

  • Warms Up the Body – Whether before an intense flow or on its own, a few rounds of Sun Salutations generate heat and prepare the body for deeper movement.

Whether you’re stepping onto your mat for a quick morning flow or using Sun Salutations as a foundation for a longer practice, this sequence offers a simple yet powerful way to strengthen, stretch, and set the tone for your day.

 

Final Thoughts

Surya Namaskar is more than just a warm-up—it’s a ritual of movement, breath, and awareness that has stood the test of time. Whether you’re looking to build strength, increase flexibility, or quiet the mind, this sequence delivers it all in just a few rounds. It’s the perfect way to reset, refocus, and reconnect—whether you’re flowing through a slow, mindful practice or a fiery MY strength session.

So, roll out your mat, let your breath lead the way, and salute the sun with us at Midtown Yoga.

 
 
 
Divi SharmaComment