The sun salutation series (Surya Namaskara) is the heart of any vinyasa class, and a great way to start your morning if you only have five minutes at home. This flow series warms the body, linking the movement to the breath. I collaborated with my friend Andrea Overturf of the blog Loubies and Lulu to create a “how to” video for this series. Thank you to her 12 year old daughter Marisa (same name) for teaching us how to make a movie!
“Surya Namaskara A” (Sun Salutation A) series breakdown:
- Start at the top of your mat in “Tadasana” (mountain pose).
- Close your eyes and bring your hands to heart center in “anjali mudra” (prayer) to set an intention before you begin your practice. Your intention may simply be to stay present, in a meditative state of mind, free of thoughts. Slowly flicker the eyes open and bring the hands back down by your sides with the palms facing open in mountain pose.
- [Inhale] the arms overhead so that the palms touch, gazing upward in “urdhva hastasana” (raised arm pose). Slide the shoulders down away from the ears.
- [Exhale] swan dive forward bending at the waist over your knees in “uttanasana” (forward fold). Fingertips or palms land on the mat.
- [Inhale] lift halfway up to a flat back as you come to “ardha uttanasana” (flat back) with fingertips still on the floor or up the shins.
- [Exhale] forward fold back to “uttanasana” (forward fold).
- [Inhale] step back to plank position with shoulders over wrists. Your body makes a straight line from the crown of the head all the way to heels.
- [Exhale] shift the weight forward a few inches so the shoulders are slightly in front of the wrists, and lower down to “chauranga dandasana” (low pushup). Make sure your elbows stay close to your sides so they brush by your ribs on the way down. More experienced yogis can hop straight back into “chaturanga dandasana” (bottom of a push-up) from their forward fold by planting the hands on the mat.
- [Inhale] and roll over your toes so that you come into “Urdhva Mukha Svanasana” (upward facing dog). Shoulders push down away from your ears, and arms and legs are straight with the knees lifted off the floor.
- [Exhale] push back to “Adho Mukha Svanasana” (downward facing dog) with an outward rotation in the arms, and an inward rotation in the legs. Hold this pose for three breaths.
- [Inhale] step or jump forward to the top of the mat by bending the knees on the exhalation and springing forward on the inhalation.
- [Exhale] forward fold to uttanasana.
- [Inhale] reverse swan dive up to standing so the palms touch overhead, gazing up to “urdhva hastasana”.
- [Exhale] return to “tadasana” (mountain pose) with palms either in prayer position at heart center or down by your sides with palms facing open.
Repeat this sequence 4 more times.
To see my breakdown of the modified version of the “Surya Namaskara” Sun Salutation series (demonstrated by Andrea), click here. The modifications are great options for beginner yogis or for those who can’t do chaturanga dandasana (pushup) due to shoulder injuries.
For the video I wore:
The Beyond Yoga Scuba Tank. This yoga top is super soft with a great neckline, and I love that it keeps me covered yet isn’t restricting.
The Deer Medicine hot pants are by Teeki and are made by recycled water bottles and spandex. I like the fun design on the leg of the pant and that the waistline doesn’t cut into your sides.
On my way out of the studio (pictured above) I wore a soft ivory long sleeve T-shirt by Talia Hancock. I love the fabric and how the two way zipper goes all the way from the bottom to the top so it can be worn partially open.
How cute are these ivory colored Uggs with the bow detail on the back? They match the pattern on the pant leg as well as the long sleeved shirt.
To complete the look, I threw on my Moncler Ghany Down vest which I have gotten a ton of use out of this winter.
Everything shown (with the exception of my Lululemon yoga mat) is from St Bernard Sports in Inwood Village.
I hope you found this How-To post helpful in your yoga journey, wherever you may be.. Feel free to reach out with any questions!