“Sun Salutation”: Warm-up or Complete Workout?

In yoga, the most well-known sequence is considered to be Surya Namaskar or ‘Sun Salutation’. Perhaps this name has influenced how this sequence is perceived – many believe it to be a morning warm-up. In reality, it’s not quite so, and Surya Namaskar is a full-fledged practice that can easily be equated with a workout.

By the way, why is it called ‘Sun Salutation’? This sequence consists of several asanas aimed at stretching and bending, making it look as if the yogi is bowing to the sun, thus greeting it and the new day. However, no one forbids doing this sequence both in the morning and in the evening, but in any case, Surya Namaskar should not be considered an alternative to a warm-up – a warm-up should always be done before the sequence.

Morning Exercise Routine “Sun Salutation”

A full round of Surya Namaskar consists of two cycles, comprising twelve exercises. The first cycle consists of the following positions.

• Tadasana, Mountain Pose: Stand straight, feet shoulder-width apart.
• Pranamasana, Prayer Pose: Bring your hands together in ‘Namaste’.
• Hasta Uttanasana, Raised Arms Pose: Extend the joined hands upward and bend backward. If you feel severe pain in the lower back, reduce the bend – do not perform the asana through pain.
• Padahastasana, Forward Bend Pose: Bend so that the head reaches towards the feet, hands to the soles, with legs remaining straight.
• Ashwa Sanchalanasana, Equestrian Pose: Step back with the right leg, place the knee on the floor, slightly bend the left knee keeping the shin perpendicular to the floor, with hands on the ground.
• From the Horseman Pose, step your left foot back so both legs are straightened and your body assumes the Plank Pose. In the second half of pregnancy, this pose may pose challenges – do not stretch your legs, instead, stand on your knees, distributing weight between your hands and legs.
• Bhujangasana, Cobra Pose: place your knees on the floor, direct the hips forward, and arch in the chest area.
• From the Cobra Pose, lift your hips up, straighten your knees and assume the Adho Mukha Svanasana – Downward Facing Dog Pose.
• Begin the second cycle – it almost completely repeats the first, only the legs change. Again Ashwa Sanchalanasana: now the right foot should be in front.
• Pada Hastasana.
• Hasta Uttanasana.
• Pranamasana.

During practice, the legs should be slightly tense, the back straightened, you should feel your muscles and your body.

Safety Technique

When performing the “Sun Salutation” sequence, don’t forget about safety techniques. This means not just warming up, but also being mindful of the practice and your sensations during it. Learn to breathe properly – this should be done before you start practicing yoga. The main rule: muscles should contract on the exhale and relax on the inhale. Another key point – don’t rush. If you have allocated a specific time for yoga practice, don’t try to do anything other than asanas during this time. Do everything calmly, pay attention to proper technique – video exercises recorded by professional instructors will help with this.

The hatha yoga series “Sun Salutation” should be performed at a calm pace, following the sequence of asanas. Once you have mastered the technique and memorized all the asanas and the entire sequence of exercises, begin to focus on your breathing, and then your thoughts. If “Sun Salutation” is performed in the morning, you can mentally recite words that charge you positively for the day ahead.

Is the Surya Namaskar series effective?

We don’t just call it a “routine” for nothing: Surya Namaskar affects different parts of the body, works on the joints and various muscle groups. As a result, muscles become more flexible, joints more mobile, and the blood flow is normalized and internal organs are stimulated during practice, making it easier to perform more complex asanas. But that’s not all: people who regularly practice the “Salutation to the Sun” report reduced levels of stress and anxiety, and a development of inner balance and tranquility.