Sun Salutations are the most famous sequence of asanas in yoga. The Sun Salutations are a series of postures that help you to relax, calm down, and focus on your breathing. They also warm your body, strengthen your muscles, and improve your flexibility. Sun Salutations or Surya Namaskars are among the most essential yogic techniques to master. YouTube has some of the best Surya-namaskar videos that are free for beginners and advanced yogis. These videos are divided into two sections: the first explains the class version and the second concentrates on versions A and B. These YouTube videos explain and show you how to perform these poses correctly. They also provide modifications and tips for beginners.
What are the various types of sun salutations there are
There are three main variations of Sun Salutations. All three variations have a similar sequence and a common core of movements but differ in the number of postures and intensity of practice. Each variation offers its benefits. These benefits change depending on how fast you practice the sun salutation. Vinyasa yoga teachers often modify Sun salutations to include other poses and creative modifications.
This version is suitable for beginners. Sun Salutation This version has 12 poses. Depending on the tradition or school, you will see slightly different versions. This version is usually taught slower by the instructor, who holds each pose for several breaths. The classic series can be practiced in two-person sets, with each leg alternating between forward and backward stepping.
Ashtanga Vinyasa sun salutation A — Similar to the classic Sun Salutation, this version contains 11 more challenging poses and movements. Version A requires upper body strength to perform the plank-to-chaturanga movement. This is the most common variation. You should learn it if you intend to attend a yoga class or take online courses.
Ashtanga Vinyasa Sun Salutation A — The version should only be attempted if you have practiced the previous series. Adding Warrior 1 and the Chair pose builds strength in the legs. The A and B versions should be performed to link each movement to the exhalation or inhalation.
Sun salutations can be done on their own for a short session. You will quickly learn the movements if you practice them frequently.
Hollie Wakeham’s Traditional Sun Salutation
This 10-minute video, filmed against a stunning backdrop, is perfect for beginners. The first two rounds of the salutations are taught slowly with modifications and detailed instructions for beginners and students with limited strength or flexibility. The final two rounds consist of traditional greetings.
Yoga with Lena: Traditional Sun Salutation
This 8-minute video will teach you the movements of the traditional sun salutation. The class starts with a semi-sun greeting and then moves on to four repetitions of the classic sun salutation.
Sun Salutation for Beginners by YogiApproved
Ashton August, a yoga teacher, breaks down the subtleties of body alignment. She also explains how breath can be linked with the Sun Salutation. This 13-minute class for beginners begins with a description of the benefits and moves on to a step-by-step explanation of each pose.
How to Do Sun Salutation A the Right Way by Well+Good
A yoga instructor, Tess Koenig, explains and shows common mistakes students make while practicing sun salutations. This is not only a dramatic demonstration, but it also shows how these poses should never be practiced. She then correctly leads the sequence with modifications, variations, and detailed cues.
Sun Salutation A steps (Surya Namaskar) tutorial by Yoga Screen
This 3-minute video begins with a short explanation of Surya Namaskar and then continues with a detailed and precise description of each sequence step. Close-ups of the transitions and modifications will be especially useful for beginners.
Caley Alyssa demonstrates how to do Sun Salutation
Caley will take you through each pose and explain the modifications and tips she has for the carriage. Sun Salutation A 7-Minute class
Sun Salutations Flow by Rituals Cosmetics – Everyday Sun Salutations Flow
This 13-minute class includes five sun salutations from the traditional series A and five in a straight line. This class is too fast for beginners, as the movements are synced to the breath. However, it’s a significant strengthening and energizing class for advanced yogis.
Sun Salutation A, Technique & Modifications by Cat Meffan
This 24-minute class is geared toward beginners. It begins with a brief warm-up and then continues with detailed instructions on the foundations, techniques, and modifications of Sun Salutation A. The video concludes with three sun salutations, taught with breath-controlled movements in each pose.