Half Sun Salutation

Sun Salutation, or Surya Namaskar in Sanskrit, is a flowing sequence of poses performed in a specific order, traditionally practiced at sunrise. It's the foundation of many yoga classes and a complete practice in itself.

The Sequence (Surya Namaskar A)

1. Mountain Pose (Tadasana): Stand tall at the front of your mat. Bring your palms together at your heart. Set your intention for the practice.
2. Upward Salute (Urdhva Hastasana): Inhale, sweep your arms overhead, and gently arch back. Gaze up between your hands.
3. Standing Forward Fold (Uttanasana): Exhale, hinge at your hips, and fold forward. Let your head hang heavy.
4. Halfway Lift (Ardha Uttanasana): Inhale, lift your chest with a flat back, fingertips on shins or the floor. Lengthen your spine.
5. Plank Pose: Exhale, step or jump back to plank. Hold your body in one strong line.
6. Four-Limbed Staff (Chaturanga Dandasana): Lower halfway down with elbows hugging your ribs. This is the challenging part — modify by lowering your knees first.
7. Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, press through your hands, flip onto the tops of your feet, and lift your chest. Only your hands and feet touch the mat.
8. Downward-Facing Dog (Adho Mukha Svanasana): Exhale, tuck your toes, and lift your hips up and back into an inverted V. Hold for 5 breaths.
9. Step Forward: Step or jump your feet to your hands. Inhale to halfway lift.
10. Standing Forward Fold: Exhale and fold.
11. Upward Salute: Inhale, rise up with a flat back, arms overhead.
12. Mountain Pose: Exhale, bring your hands back to heart center.

Benefits

• Warms and mobilizes the entire body
• Builds strength, flexibility, and cardiovascular endurance
• Coordinates breath with movement
• Energizes the body and calms the mind
• Can be practiced as a complete workout or warm-up

Practice Tips

Start with 3 rounds and gradually build to 5, 10, or 12. Move slowly at first, matching one breath per movement. As you become comfortable, let the sequence flow naturally. Traditional practice is 108 Sun Salutations on the solstice!

A new year, a fresh start. Let the Sun Salutation be your daily ritual of renewal.

Namaste,
Andrea Borghi
Green Yoga Inc