{"id":41,"date":"2024-12-09T12:28:11","date_gmt":"2024-12-09T12:28:11","guid":{"rendered":"https:\/\/sivanandacanada.org\/camp\/?page_id=41"},"modified":"2026-07-22T11:04:52","modified_gmt":"2026-07-22T11:04:52","slug":"the-sun-salutation","status":"publish","type":"page","link":"https:\/\/sivanandacanada.org\/camp\/teachings\/the-sun-salutation\/","title":{"rendered":"The Sun Salutation"},"content":{"rendered":"

In Hindu mythology, the sun god is worshipped as a symbol of health and immortal life. The Rig Veda declares that \u201cSurya is the Soul, both of the moving and unmoving beings\u201d. The Sun Salutation originated as a series of prostrations to the sun. Traditionally, it is performed at dawn, facing the rising sun. In time, each of the twelve positions came to have its own mantra, celebrating aspects of the sun\u2019s divinity.<\/p>\n

The Sun Salutation is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. Practiced daily, it will bring great flexibility to your spine and joints and trim your waist. It limbers up the whole body in preparation for the Asanas (postures) as taught by Swami Vishnudevananda.<\/p>\n

One round of Sun Salutation consists of two sequences, the first leading with the right foot in positions 4 and 9, the second leading with the left. Keep your hands in one place from positions 3 to 10 and try to coordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds<\/p>\n<\/div><\/div><\/div><\/div><\/div>

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Step 1<\/h2><\/div>
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Stand erect with feet together and hands in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 2<\/h2><\/div>
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Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 3<\/h2><\/div>
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Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 4<\/h2><\/div>
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Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 5<\/h2><\/div>
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Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 6<\/h2><\/div>
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Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 7<\/h5><\/div>
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Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 8<\/h2><\/div>
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Exhaling, curl your toes under, raise your hips and pivot into an inverted \u201cV\u201d shape. Try to push your heels and head down and keep your shoulders back.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 9<\/h2><\/div>
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Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up, as in position 4.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 10<\/h2><\/div>
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Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 11<\/h2><\/div>
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Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div>

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Step 12<\/h2><\/div>
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Exhaling, gently come back to an upright position and bring your arms down by your sides.<\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>

Frequently Asked Questions<\/h2><\/div>
<\/div>

Have questions about the Sun Salutation? Find answers to common questions about its benefits, correct practice, breathing techniques and how to incorporate Surya Namaskar into your daily Yoga routine.<\/p>\n<\/div>

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<\/i><\/i><\/span>What is the Sun Salutation?<\/span><\/a><\/h3><\/div>
\n

The Sun Salutation (Surya Namaskar) is a flowing sequence of twelve Yoga postures performed with coordinated breathing. It helps warm the body, improve flexibility and prepare the mind for Yoga practice.<\/p>\n<\/div><\/div><\/div>

<\/i><\/i><\/span>What are the benefits of practising the Sun Salutation?<\/span><\/a><\/h3><\/div>
\n

Regular practice helps improve flexibility, strength, circulation, posture, breathing capacity and concentration while energising the body and calming the mind.<\/p>\n<\/div><\/div><\/div>

<\/i><\/i><\/span>How many rounds of Sun Salutation should I practise?<\/span><\/a><\/h3><\/div>
Beginners can start with four rounds and gradually increase to twelve rounds as strength and stamina improve.<\/div><\/div><\/div>

<\/i><\/i><\/span>Is the Sun Salutation suitable for beginners?<\/span><\/a><\/h3><\/div>
Yes. Beginners can learn the sequence gradually, moving at a comfortable pace and focusing on proper alignment and breathing.<\/div><\/div><\/div><\/div><\/div><\/div><\/div>

<\/i><\/i><\/span>When is the best time to practise the Sun Salutation?<\/span><\/a><\/h3><\/div>
\n

Traditionally, the Sun Salutation is practised in the morning, ideally facing the rising sun, to energise the body and prepare for the day.<\/p>\n<\/div><\/div><\/div>

<\/i><\/i><\/span>Should I synchronise my breathing with each movement?<\/span><\/a><\/h3><\/div>
\n

Yes. Coordinating the breath with each posture enhances the flow of the sequence, improves concentration and maximises the physical and mental benefits of the practice.<\/p>\n<\/div><\/div><\/div>

<\/i><\/i><\/span>Can I practise the Sun Salutation every day?<\/span><\/a><\/h3><\/div>
Yes. Daily practice can improve strength, flexibility, endurance and overall wellbeing when performed mindfully and with proper technique.<\/div><\/div><\/div>

<\/i><\/i><\/span>Why is breathing important during the Sun Salutation?<\/span><\/a><\/h3><\/div>
Breathing in harmony with each movement improves concentration, enhances the flow of the practice and helps maximise the physical and mental benefits of Surya Namaskar.<\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":31,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"100-width.php","meta":{"footnotes":""},"class_list":["post-41","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/sivanandacanada.org\/camp\/wp-json\/wp\/v2\/pages\/41","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sivanandacanada.org\/camp\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sivanandacanada.org\/camp\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sivanandacanada.org\/camp\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sivanandacanada.org\/camp\/wp-json\/wp\/v2\/comments?post=41"}],"version-history":[{"count":0,"href":"https:\/\/sivanandacanada.org\/camp\/wp-json\/wp\/v2\/pages\/41\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/sivanandacanada.org\/camp\/wp-json\/wp\/v2\/pages\/31"}],"wp:attachment":[{"href":"https:\/\/sivanandacanada.org\/camp\/wp-json\/wp\/v2\/media?parent=41"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}