The Sun Salutations: Your How & Why Guide

Reading Time: 3 minutes

Stretch. Inhale. Exhale. Repeat.
Not everyone has time to dedicate a full hour a day to yoga, however, Sun Salutations are a great way to keep your practice alive.

Why not inject a little dose of yoga goodness into your day?
Follow the simple steps as directed below.

The Sun Salutations, also known as Surya Namaskar, is a simple series of 12 postures performed in a smooth flow of movements. Specific breathing patterns are synchronized with the sequence of movements between the 12 postures.
Backward bends are beautifully accompanied by inhalation and forward bends are supported by a relaxing exhalation. 
It is believed that sun salutations builds strength and increases flexibility across the body, contributing to overall physical health.

There are different ways to perform the sun salutations, however below we outline the traditional Hatha Yoga sun salutations steps.

As part of #ConstanceWithU, we want to ensure your physical, mental, and spiritual wellbeing is supported, helping you perfect your Salutations flow. With a little help from @lexi_yoga and our resident well-being expert Dr Chase, here’s a step by step guide on how you can perfect your Sun Salutations.

Position 1:

Stand upright, fold your hands – palms facing and touching each other in Namaste. 

Exhale while connecting the hands.

Position 2:

Inhale. Raise and extend both hands above the head. 

Slightly lifting the head and looking upward.

Position 3:

Exhale while bending forward from the hip with a straight and extended spine, leading with the chest.

Reach downward until the fingers or palms are touching the ground next to your feet.

People with problematic back conditions should not bend forward fully. Bend from the hips, keeping the lower back straight, until the spine forms a 90-degree angle with the legs.

Position 4:

Keep your hands next to your feet on the ground.

Inhale while moving your leg backward and opening the chest.

Keeping the knee straight above the ankle.

Straighten your arms, open chest, raise your palms and try to shift your weight on your fingertips.
Tilting your head backwards, direct your face and gaze upward.

Position 5:

Exhale while taking your right foot backward, place it beside your left foot, keeping your feet hip-distance apart.

Raise your buttocks and lower your head between your arms.

Move your chest towards the ground, pushing up and away from the hands, and raising the buttocks towards the ceiling.

Engage your core and avoid arching by keeping the tailbone tucked in and lengthen it towards the heels.

Position 6:

Holding your breath bring your knees, chest and chin to the ground.

Position 7:

Slide forward while lowering your hips towards the ground. Straighten your arms, and arch your back while pushing your chest forward and upward into the cobra pose.

Lengthen your neck and carefully drop your head backwards, directing your gaze upward.

Inhale while rising yourtorso and arching the spine.

Position 8:

Repetition of position 5 🧘

Position 9:

Repetition of position 4 🧘

Position 10:

Repetition of position 3 🧘

Position 11:

Repetition of position 2 🧘

Position 12:

Repetition of position 1 🧘

Have you tried Sun Salutation?
What are your tips?
Feel free to reach out via our social channels and share your photos with the hashtag #ConstanceWithU




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