SURYA NAMASKAR A — SUN SALUTATIONS
1. VIRASANA
Begin practice with 3 minutes in Virasana watching your breath at tips of nostrils
![](https://righttojoy.com/wp-content/uploads/2020/04/Virasana-H-1742-e1586219088220-768x1024.jpg)
2. TADASANA
Active Ujjayi breath (Darth Vadar breath—longer, deeper inhales & exhales that you can hear.
![](https://righttojoy.com/wp-content/uploads/2021/11/Tadasana-3312-512x1024.jpg)
3. HASTA TADASANA
INHALE & lift arms to ceiling; chin, breast bone & eyes lift
![](https://righttojoy.com/wp-content/uploads/2021/11/Hasta-Tadasana-palms-facing-3314-347x1024.jpg)
4. UTTANASANA
EXHALE into forward fold. Use blocks for hands if full palm does not reach floor without bending knees.
![](https://righttojoy.com/wp-content/uploads/2020/05/Uttanasana-2045-636x1024.jpg)
5. ARDHA UTTANASANA
INHALE while lifting & lengthening spine away from legs. Place palms on shins if you cannot straighten your spine.
![](https://righttojoy.com/wp-content/uploads/2023/11/Ardha-Uttanasana-5163-952x1024.jpg)
6. PLANK
EXHALE one foot, then the other foot, back into plank. Extend out the heels, lifting the navel to the back waist.
![](https://righttojoy.com/wp-content/uploads/2020/12/Plank-2548-1024x612.jpg)
7. CHATARANGA DANDASANA
EXHALE while bending the elbows (tuck them into the side ribs) keeping the spine long. NOTE: work toward the 90 degree angle of elbows & wrists as in the photo.
Move from flexed toes to top of toes as you begin your ascent into Urdhva Mukha Svansana (#8).
![](https://righttojoy.com/wp-content/uploads/2020/12/Chaturanga-Dandasana-2550-1024x405.jpg)
8. URDHVA MUKHA SVANSANA
INHALE while pressing into palms, straightening arms, and lifting torso & breastbone up into the backbend. Thighs & shin bones come off floor.
![](https://righttojoy.com/wp-content/uploads/2018/01/Urdhva-Mukha-Svanasana-H-9998-e1515449297744-1024x690.jpg)
9. ADHO MUKHA SVANASANA
EXHALE back into Dog pose. Stay for 5 inhales & exhales. If heels don’t reach floor, rest them into a wall.
![](https://righttojoy.com/wp-content/uploads/2020/09/Adho-Mukha-Svanasana-2326-1024x741.jpg)
10. ARDHA UTTANASANA (see #5)
INHALE
11. UTTANASANA (see #4)
EXHALE & release
12. HASTA TADASANA (see #3)
INHALE while you firm into the feet, and lift arms, chin and breastbone to the ceiling.
13. TADASANA (see #2)
EXHALE the arms alongside the body.
OPTIONS:
- REPEAT THIS SEQUENCE 3 TIMES OR MORE.
- INSERT HI LUNGES after #9 ADHO MUKHA SVANASANA. COMPLETE REMAINING POSES.
- INSERT LOW LUNGES after #9 ADHO MUKHA SVANASANA. COMPLETE REMAINING POSES.
- INSERT STANDING POSES after #9 ADHO MUKHA SVANASANA. COMPLETE REMAINING POSES.
STANDING POSES:
- UTTHITA TRIKONASANA
- PARIVRTTA TRIKONASANA
- UTTHITA PARSVAKONASANA
- ARDHA CHANDRASANA
- PARIVRTTA ARDHA CHANDRASANA
- VIRABHADRASANA I
- VIRABHADRASANA II
- VIRABHADRASANA III
For more sequences and yoga actions, click here.