Surya Namaskar or Sun Salutation is a flowing sequence of yoga postures performed as a moving prayer to honor the sun. The practice synchronizes breath with movement creating a complete mind-body exercise that builds heat increases circulation stretches and strengthens major muscle groups and serves as an excellent warm-up for more detailed asana practice.
The traditional sequence typically includes 12 positions—symbolizing the 12 zodiac signs or 12 phases of the sun throughout the year—though variations exist across different yoga traditions. Classical components include Pranamasana (Prayer Pose) Hasta Uttanasana (Upward Salute) Uttanasana (Standing Forward Bend) Ashwa Sanchalanasana (Equestrian Pose) Phalakasana (Plank) Ashtanga Namaskara (Eight-Limbed Salutation) Bhujangasana (Cobra) or Urdhva Mukha Svanasana (Upward-Facing Dog) Adho Mukha Svanasana (Downward-Facing Dog) and returning through the sequence.
Historically sun worship predates formal yoga emerging from Vedic traditions that recognized the sun as the visible representation of divine consciousness and the source of life energy. The practice likely evolved from prostrations to the rising sun gaining structure and standardization over centuries.
Modern yoga approaches often use Surya Namaskar as a foundation for vinyasa-style practice emphasizing the meditative quality that emerges when breath and movement are perfectly synchronized. Teachers might offer various modifications to accommodate different levels of experience and physical capacity.
