Sun Salutation C

Sanskrit: Surya Namaskara C

Sun Salutations (Surya Namaskara) were first introduced to yoga in the 1930s by Tirumalai Krishnamacharya. In total, there are twelve poses in the Sun Salutation family and they are linked together by breath and movement.

Sun Salutations can be practiced anywhere in the sequence, but most usually you will find them near the start of the practice, and you will likely do several rounds. Practicing Sun Salutations helps to establish your breath connection and heat your body from the inside. All of this is excellent preparation for the rest of your practice.

There are four Sun Salutations that we practice at the studio - Classical, Moon, A and B.

In Classical Sun Salutations you work through nine poses, some repeated twice. You move at the pace of your breath.

Videos to help you with Sun Salutation C

How to work through a round of Sun Salutation B:

Begin in Mountain Pose (Tadasana) / Samasthiti

  • Inhale - Chair Pose (Utkatasana)

  • Exhale - Standing Forward Fold (Uttanasana)

  • Inhale - Half Way Lift (Urdhva Uttanasana)

Then Option (a)

  • Exhale - Plank (Kumbhakasana)

  • Inhale - shoulders over your wrists

  • Exhale - Chaturanga Dandasana

Or Option (b)

  • Exhale - Chaturanga Dandasana

  • Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)

  • Exhale - Downward Facing Dog (Adho Mukha Svanasana)

  • Inhale - Right Side Warrior I (Virabhadrasana I)

  • Exhale - Chaturanga Dandasana

  • Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)

  • Exhale - Downward Facing Dog (Adho Mukha Svanasana)

  • Inhale - Left Side Warrior I (Virabhadrasana I)

  • Exhale - Chaturanga Dandasana

  • Inhale - Upward Facing Dog (Urdhva Mukha Svanasana)

  • Exhale - Downward Facing Dog (Adho Mukha Svanasana). Five Breaths.

  • Inhale - Half Way Lift (Ardha Uttanasana)

  • Exhale - Standing Forward Fold (Uttanasana)

  • Inhale - Chair Pose (Utkatasana)

  • Exhale - Mountain Pose (Tadasana)

  • Samasthithi.

Variations

  • Instead of stepping straight to Warrior I from Downward Facing Dog, take Three Leg Dog (inhale to lift the leg) and step forward to Warrior on your exhale before continuing

  • Instead of Four Limb Staff Pose (Chaturanga Dandasana) take Knees - Chest - Chin from Plank

  • Instead of Upward Facing Dog (Urdhva Mukha Svanasana) take Cobra (Bhujangasana)

  • Instead of Cobra (Bhujangasana) take Sphinx (Salamba Bhujangasana)