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Mind & Body

Sun Salutation (Surya Namaskar)

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DefinitionA short reference note, not a full lesson.
Definition

A flowing, breath-paced sequence of linked postures that warms and mobilizes the whole body and forms the backbone of Vinyasa practice.

Detail

A sun salutation chains a fixed set of postures, one movement per breath, repeated for several rounds. A common Surya Namaskar A pattern:

  1. Mountain pose, hands at heart (Mountain Pose (Tadasana)) — exhale.
  2. Inhale, arms sweep overhead (upward salute).
  3. Exhale, forward fold over the legs.
  4. Inhale, halfway lift (flat-back).
  5. Exhale, step/jump back to plank (Plank Pose (Phalakasana)).
  6. Lower through chaturanga (Chaturanga Dandasana (Low Plank)).
  7. Inhale, upward dog or cobra (Cobra Pose (Bhujangasana)).
  8. Exhale, downward-facing dog (Downward-Facing Dog (Adho Mukha Svanasana)) — hold ~5 breaths.
  9. Inhale, step/jump forward; exhale, fold.
  10. Inhale, rise to upward salute; exhale, return to mountain.

Used as a dynamic warm-up and as the repeating engine of flow classes; rounds can be slow (mobility/warm-up) or brisk (cardiovascular/strength stimulus). Sequence details vary by lineage (Surya Namaskar A vs B; B adds Warrior I). Move within pain-free range and keep the spine safe throughout.

Key facts

  • One movement per breath; repeated for multiple rounds.
  • Surya Namaskar A: ~10–12 linked positions per round.
  • Functions as dynamic warm-up and the core of Vinyasa flow.
  • Variant B adds chair pose and Warrior I.

Connections

Sources

Cited in text — not yet linked
Authored from established yoga-pedagogy consensus; sequence varies by lineage.

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Explore related topics

Atlas Connections

Types of Warm-Up (Passive, General, Specific)
Warm-ups fall into three categories — passive (external heat), general (unrelated large-muscle movement), and specific (reduced-intensity versions of the target activity) — with a specific warm-up preferred when possible.
Mobility Flows & Movement Practice (Overview)Closely related
Continuous, low-load sequences that move joints actively through their range — combining mobility, active flexibility, and control — used to warm up, restore range, and practice movement.
Chaturanga Dandasana (Low Plank)
A controlled half-push-up lowering with elbows hugged to the ribs — the strength-demanding link in Vinyasa flows, easily done wrong at the shoulders.
Cobra Pose (Bhujangasana)
A prone back-extension that opens the front of the body and strengthens the spinal extensors, using leg/glute engagement to protect the lower back.
Downward-Facing Dog (Adho Mukha Svanasana)
An inverted-V posture that simultaneously stretches the hamstrings and calves while loading the shoulders, used as a transitional "home base" in flows.
Mountain Pose (Tadasana)
The foundational standing posture — feet grounded, spine tall and neutral, body stacked — that teaches alignment and postural awareness for all standing poses.
Plank Pose (Phalakasana)
A high-push-up-position isometric hold that builds whole-body core and shoulder-girdle stability and anchors Vinyasa transitions.
Yoga Styles (Hatha, Vinyasa, Iyengar, Yin, Power, Restorative)Closely related
The major asana styles differ mainly by pace, intensity, hold duration, and use of props — from vigorous Vinyasa/power to passive Yin and restorative.