Surya Namaskar A — Sun Salutation A

Surya Namaskar A — Sun Salutation A (सूर्यनमस्कार)

Surya Namaskar, from the Sanskrit surya (sun) and namaskar (salutation), is a dynamic sequence of poses linked with breath. Version A, codified by Sri K. Pattabhi Jois in the Ashtanga tradition, includes 9 positions linked in a continuous cycle. Traditionally practiced facing east at sunrise, it warms the entire body, synchronizes breath and movement, and establishes a moving meditative rhythm.

Therapeutic Benefits

• Complete warm-up — engages every major muscle group in minutes.
• Breath-movement connection — each transition linked to an inhale or exhale.
• Combined flexibility and strength — alternates forward folds, backbends and weight-bearing positions.
• Cardiovascular stimulation — practiced with rhythm, progressively elevates heart rate.
• Mental centering — repetition creates a meditative state through movement.

Detailed Sequence

1. Samasthiti / Tadasana

Standing, hands in prayer. Exhale.

2. Urdhva Hastasana

Inhale — arms overhead, gaze to thumbs, slight backbend.

3. Uttanasana

Exhale — forward fold, hands to floor beside feet.

4. Ardha Uttanasana

Inhale — flat back, gaze forward.

5. Chaturanga Dandasana

Exhale — jump or step back, lower to low plank, elbows along body.

6. Urdhva Mukha Svanasana

Inhale — roll over toes, open chest, arms straight, thighs off floor.

7. Adho Mukha Svanasana

Exhale — push hips up and back, inverted V. Hold 5 breaths.

8-9. Return

Inhale — jump/step forward, flat back. Exhale fold. Inhale arms up. Exhale prayer.

Breathing and Repetitions

3 to 5 cycles for warm-up. Up to 12 for complete practice. One breath per pose except Downward Dog (5 breaths).

Contraindications

• Wrist injury — modify Chaturanga with knees down
• Disc herniation — avoid deep folds and intense backbends
• Hypertension — slow the pace

Modifications

• Beginner: step instead of jump, knees-down Chaturanga, Cobra instead of Up Dog.
• Advanced: light jumps, floating Chaturanga, fast pace.

Target Audience

The most universal yoga sequence. Adaptable to all levels, it can be a complete standalone practice in 10-15 minutes or serve as a warm-up.