There are many Sun Salutations and Surya Namaskars, but this guide will show you how to use Surya NamaskarA to sync your breath with your movements.
Surya Namaskar A – Step by step
Start by standing in Tadasana (mountain pose), then move to Anjali Mudra (prayer posture). You can ground your feet and still your eyes for a few moments. Then connect with your breath.
Take a deep breath and lift your arms above your head. Reach out to the fingertips and extend the sides of your waist.
Inhale. Draw your belly back and your thigh muscles up. Then, bend your knees slightly to Uttanasana.
Take a deep breath and extend the spine into an extended forward fold (Ardha Uttansana). Keep the belly in place and raise the back to protect the lower back. Place your hands on your shins or the floor in front.
Inhale and bend your knees. Then, step the right leg back into an upright position. Keep the spine straight and press the right thigh into the ground.
Take a deep inhale, and then place your palms on the ground. Then, step back with your left leg to join the right. Firmly press your hands into your body, pressing down on the palms. Keep the neck aligned with the spine by pressing into the fingertips.
Inhale and lower your head halfway to the ground. Then, you can enter into the Four-Limbed Staff position (Chaturanga Dandasana).
Take a deep breath and then roll forward into Upward Facing Dog. Put your hands on the floor and shine your heart upwards. Roll the shoulders backwards.
Or, keep your elbows bent. Instead, you can enter the Cobra pose by drawing your hands back towards the waist with Cobra poses. The chest will be lifted forward and upwards. In both versions, Upward Facing Dog or Cobra, you should keep your neck long.
Inhale and draw your belly in and upwards. Then, press down into Downward Dog (Adho Mukha Svanasana). Press your feet on the ground with your hands and feet, and then extend your spine by extending your spine and pressing down on the tops of both thighs. Three deep, long breaths are recommended.
Take a deep inhale, then step your right foot towards your thumb. Then, return to a High Lunge.
Inhale and step your left foot forward to join your right. Then, you will enter the Standing Forward Fold (Uttanasana).
Take a deep breath and move your feet forward.
Inhale and press your palms together. Next, draw the middle line down to return to Tadasana. Before moving on to the next side, take a moment to centre and reconnect with your breath.