Menu

Salutation to the Sun: all our advice to integrate it into your daily life

The sun salutation is an ancient yoga practice that consists of a series of progressive movements, postures and conscious breathing. This morning routine is often used to wake up and prepare for the day ahead, but it can also be practiced at any time of the day to improve physical and mental fitness. Discover in this article: the origins, the benefits and the postures of the sun salutation as well as advices to realize them well and the difference with the moon salutation.

surya-namaskar-sivananda

What are the origins of the Sun Salutation?


The origins of the sun salutation are uncertain, but it is often associated with the tradition of hatha yoga, which was developed in India many centuries ago. The word “hatha” means “strength” in Sanskrit, and the practice of hatha yoga aims to develop physical and mental strength. The sun salutation is one of the most common sequences in the practice of hatha yoga.

The sun salutation is often considered a dynamic practice, as it involves continuous movement through a series of postures. The basic postures include the salute, up, down, plank, downward dog, cat, war posture, cow posture, cobra posture, owl posture, and the final salute. Each posture is linked to a conscious breath, which strengthens the connection between body and mind.


What are the benefits of the sun salutation?



The benefits of the sun salutation are numerous. For the body, the practice improves flexibility, blood circulation, digestion and muscle strength. It can also help prevent back pain, muscle tension and headaches.

For the mind, the sun salutation can help relieve stress, anxiety and depression. It can also improve mental clarity, concentration and memory. In addition, the practice of mindful breathing can help calm the mind and focus on the present moment.

The sun salutation can be practiced by both beginners and experienced practitioners. Beginners can start slowly and increase speed and fluidity over time. Experienced practitioners can add more difficult variations to challenge their body and mind. It is important to remember that the sun salutation is a personal practice and that everyone can do it at their own pace and level.

Tapis de yoga Performance Yogom Berbère noir déroulé au sol.avec Caroline debout main en prière

What yoga positions make up the Sun Salutation?


The sun salutation is a series of traditional yoga postures that generally consists of five to twelve movements in sequence. The postures include flexion, rotation, torsion and extension movements that involve different parts of the body. Each of the postures is associated with conscious breathing that helps to calm the body and mind.

Sun salutation postures include:

  1. Plank Climb: A plank pose where the hands and feet support the body.
  2. Greeting: hands are clasped above the head and the body is leaning forward with the legs straight.
  3. Head down dog: the hands and feet are on the ground and the body forms an inverted V.
  4. Warrior 1: A warrior stance that involves rotating the body and bending the front leg.
  5. Warrior 2: Another warrior pose that involves another rotation of the body and a bending of the back leg.
  6. One-legged balance: a balancing posture where the body is held on one leg.
  7. Lunge: a bending posture where the front leg is bent to 90 degrees and the body is leaning forward.
  8. Reverse plank climb: a reverse stance where the hands and feet support the body and the face is turned towards the ground.
  9. Head up dog: a posture where the body forms a curve and the hands and feet are on the ground.
  10. Greeting: a posture similar to the first greeting where the hands are clasped above the head and the body is leaning forward.
  11. Chaturanga: a plank posture where the body is held in a plank position on the elbows and hands.
  12. Chien Climb: a head down Chien pose where the body is stretched upwards.

It is important to note that the exact set of postures may vary from source to source, but the postures described above are generally included in most sun salutation routines. It is always recommended to work with a qualified teacher to learn the correct techniques and to ensure safe practice.

Sun salutation A and B are two similar but different sets of yoga postures. Sun Salutation A is shorter and more dynamic than Sun Salutation B, which has more postures and is slower and more fluid. Both sets can be performed to improve flexibility, strength and self-awareness, but Sun Salutation B is considered gentler and suitable for beginners.


Sanskrit translation of the 12 asanas of Surya Namaskar the Sun Salutation

Here are the 12 basic postures of the Surya Namaskar in Sanskrit :

  1. Pranamasana (Greeting posture)
  2. Hasta Uttanasana (Stretched posture with hands)
  3. Padahastasana (Hand to foot posture)
  4. Ashwa Sanchalanasana (Mounting Posture)
  5. Parvatasana (Mountain Pose)
  6. Ashtanga Namaskara (Eight point greeting posture)
  7. Bhujangasana (Cobra pose)
  8. Parvatasana (Mountain Pose)
  9. Ashwa Sanchalanasana (Mounting Posture)
  10. Padahastasana (Hand to foot posture)
  11. Hasta Uttanasana (Stretched posture with hands)
  12. Tadasana (Mountain Pose)
See all yoga mats

Some tips for performing the sun salutation


Here are some tips for performing the sun salutation safely and effectively:

  • Warm up: Start with a light warm-up to prepare your body for the movements of the sun salutation.
  • Breathe consciously: Breathing is a key element of yoga practice, especially during the sun salutation. Be sure to breathe deeply and slowly through each posture.
  • Listen to your body: if you feel pain or discomfort during practice, stop or modify the posture to avoid damage.
  • Focus on your alignment: make sure you maintain good posture and alignment during each posture to get the optimal benefits and minimize the risk of injury.
  • Practice regularly: To obtain the benefits of the sun salutation, it is important to practice it regularly. Try to practice it at least once a day to get significant results.
  • Be patient: as with any new physical activity, it can take time to master the sun salutation postures. Be patient and persistent and you will see progress over time.


    By following these tips, you can practice the sun salutation safely and get the benefits for your body and mind. It is always recommended to work with a qualified teacher to learn the correct techniques and to ensure safe practice.


How many sun salutations to make?


There is no set number of sun salutations you should make. The frequency and number of greetings depends on your goals and fitness level. Here are some considerations to keep in mind:

  • Beginner: If you are new to the practice of yoga, it is recommended to start with 2-3 sets of 5-10 reps of each posture. You can gradually increase the number of repetitions over time as you become more comfortable.
  • Intermediate level: If you have previous yoga experience, you can increase the number of salutations to 7-12 per set.
  • Advanced: If you have a strong yoga background and a good level of fitness, you can aim to do 12-20 salutations per set.


    It is important to remember that quality is more important than quantity when practicing the sun salutation. Be sure to breathe slowly and deeply and focus on alignment and fluidity of movement. If you experience pain or discomfort, it is best to reduce the number of repetitions rather than continue.

What is the difference between the Moon Salutation and the Sun Salutation?


The sun salutation and the moon salutation are both series of yoga postures, but they have some key differences.

The sun salutation is considered more dynamic and is usually done in the morning to activate the body and boost energy. It focuses on strengthening muscles, opening the hips and stimulating the cardiovascular system.

The moon salutation, on the other hand, is considered gentler and is usually performed in the evening to soothe the body and mind. It focuses on stretching and relaxing muscles, as well as improving blood circulation and reducing stress.

In summary, the sun salutation focuses on activation and stimulation, while the moon salutation focuses on relaxation and restoration.

Discover 27 yoga positions to deepen your practice in this article !

0