How to Use Sun Salutations to Energize Yourself
Sun Salutations, for those not in the know, are a sequence of poses that can be done by themselves or as part of a longer practice. This sequence alternates between forward bending and backward bending poses and was originally meant to be practiced first thing in the morning to honor the sun and solar energy. It’s an energizing sequence that builds heat in the body when you add Ujjayi Pranayama (Victorious Breath, or Ocean-Sounding Breath), and is a great way to start the day.
Simply practicing Sun Salutations will give you energy, wake you up, and leave you feeling both physically and mentally strong and relaxed. It’s a powerful practice to move and breathe intentionally at the same time. There are many variations of Sun Salutations from simple to dynamic. As with most yoga practices, there’s a little something for everyone.
Possibilities
The beauty of Sun Salutations is that you can make them your own. While there is a basic framework, you can add or subtract poses as you see fit. As with every yoga practice, listening to your body is your #1 priority. If there are poses that your body doesn’t like, skip them. You can hold poses and breathe, or you can flow through them following your breath. The sequences are meant to flow, but it’s your practice, adjust as your body needs.
I will go over three different sequences in this post, from simple to more involved. For guidance on multiple variations, see the video at the bottom of this post. What links all of the sequences is the breath. Each pose connects either to an inhale or an exhale.
As you transition into each pose, try to breathe in time with your movement. For example, the amount of time it takes to inhale is the amount of time it takes to raise your arms over your head. The amount of time it takes to exhale is the amount of time it takes to fold forward over your legs. Etc. Connect your breath to your movements and your movements to your breath as you flow.
The general rule of thumb is that you inhale as your chest moves forward and/or upward, and exhale as your chest moves backward and or downward. There are sometimes exceptions to this rule, but if you wonder when you are supposed to breathe, this rule is pretty reliable.
Basic Sun Salutation
I like to use this variation as a warm up, although really any of the variations can be used that way if practiced slowly and mindfully.
Start in Mountain pose/Tadasana at the front of your mat. As you inhale, sweep your arms outward and upward, finishing your inhale as the palms touch above your head. As you exhale, soften your knees and fold forward over your legs. You can let your arms sweep open on your way down in a “swan dive,” or, as I prefer, draw them down your center line to the floor.
Inhale to lengthen your spine forward into a “flat back,” also known as Halfway Lift. As you exhale, fold forward over your legs. If your hamstrings are tight, feel free to keep the knees bent or slightly bent. It’s better to hinge at your hips then have your lower back as the highest point on your body. Unlike in the photos, your hands should be on the floor or on blocks by your feet.
Inhale to step your left foot back into Runner’s Lunge/Utthita Ashwa Sanchalanasana, then exhale to lower your left knee to the floor. Point your left toes behind you extending the ankle. Inhale to reach your arms upward into Low Lunge/Anjaneyasana, then exhale to bring your hands back to the floor. Step your right knee next to your left knee as you inhale, exhale to bring your knees, chest, and chin to the floor in a mini backbend. Your chest will come forward toward your hands and the chin is on the floor beyond that. Inhale to slide forward into Cobra pose/Bhujangasana, then tuck the toes and lift the hips into Downward Facing Dog/Adho Mukha Svanasana as you exhale.
Stay in Downward dog for 3-5 breaths. As you inhale, step your right foot forward into Runner’s Lunge, then lower your left knee and release your toes. Inhale to reach your arms upward, then exhale to lower the arms down by your right foot. Tuck the left toes under to come back to Runner’s Lunge as you inhale, exhale to bring the left foot forward next the the right. Inhale into Halfway Lift, exhale to fold forward. Again, keep the knees bent or slightly bent if you like.
Inhale to bend your knees and press your feet into the floor, hingeing up to stand, reaching the arms upward, exhale to bring the hands to your heart in Anjali Mudra/Prayer pose. Repeat the whole thing, this time stepping back and forward with the right foot.
Modified Sun Salutation A
Start in Mountain pose. This sequence starts the same, but after your step backward with the left foot, step the right foot back directly into Downward Facing Dog. Inhale into Plank pose/Phalakasana, then exhale as you lower your knees through Half Plank to Half Chaturanga Dandasana. Press back up to Half Plank as you inhale, then exhale to lower to the floor, pointing the toes behind you. Inhale into Cobra pose, then exhale through Half Plank to Downward Facing Dog. Stay there and breathe 3-5 breaths.
Step your right foot forward as you inhale, then exhale to bring the left foot forward. Inhale to Halfway Lift, then exhale to fold. Inhale to press through your feet, use your glutes, and hinge up to stand, sweeping the arms outward and upward, then exhale to bring the hands to the heart, Anjali Mudra. Repeat stepping the right foot back then forward.
Sun Salutation A
This variation is probably the most practiced Sun Salutation sequence in the United States, thanks in part to Baron Baptiste for putting it in nearly every class he teaches. I find it limited and not terribly useful to start every class with 5 Sun Salutations A’s then 5 Sun Salutation B’s, but to each their own. Sometimes the body likes to move in other ways to warm up. Sun A includes the “Vinyasa” sequence, with which every Ashtanga and Vinyasa practitioner will be familiar.
With Sun Salutation A, you can either step back or jump back. I go over both versions in the video below. If you choose to jump back and forward, this is done with core strength and control, not momentum. If you can’t move with control while keeping your upper body and shoulders stable, please step back instead.
Start in Mountain pose. Inhale to sweep your arms outward and upward, exhale to fold forward over the legs. Inhale to Halfway lift. Here is where you decide whether to step back or jump back. If you step back, after Halfway lift you will exhale and fold. Then on the next inhale step your left foot back into a Lunge, then exhale through Plank pose/Phalakasana to Four Pointed Staff pose/Chaturanga Dandasana. Inhale to Upward Facing Dog/Urdhva Mukha Svanasana, and exhale to Downward Facing Dog.
If you choose to jump back, inhale to your Halfway Lift, then bend your knees, plant your hands flat on the floor and stabilize your shoulder blades down your back. As you exhale float your feet to the back of your mat with control (again, no momentum). Move through Plank pose to Chaturanga. Inhale to Upward Dog, then exhale to Downward Dog. Stay for 3-5 breaths.
A note about jump backs
There has been a trend that says you should jump back directly into Chaturanga. The idea is to protect the shoulders, and here is why I completely disagree with this option. If you are not strong enough to stabilize your shoulders and use your core, chances are you will jump back and collapse into both your elbows and shoulders. This will lead to injury in at least one joint, if not both.
For 30 years I have practiced jumping back into Plank and have never injured my joints doing so. When you activate your core and think about the upper body moving slightly forward as your legs float out of the way to the back of your mat, there is no rebound in your joints. Every movement is controlled and intentional.
To build up this stability, I encourage you to jump smaller distances to start. First practice by pressing your palms into the mat and lifting your hips upward. It’s as if you were going to press up into a Handstand (which you are not actually going to do). The palms press downward as you lift your hips upward in oppositional movement.
Once that feels comfortable, press your palms into the mat and hop your feet just a few inches backward. Move your feet by lifting your hips, not by jumping from your feet. Slowly over time, move your feet back more and more until you can place your feet mindfully and simultaneously at the back of your mat to move through Plank to Chaturanga. If you never get to this point, so be it. You can always hop a few inches then walk your feet the rest of the way.
Continuing Sun Salutation A
After taking 3-5 breaths in Downward Dog, inhale to either step your right foot forward, or bend your knees and look forward toward your hands. Exhale to step your left foot forward to meet the right, or exhale completely, and before you inhale hop your feet forward between your hands.
Like jumping backward, the jump forward is done with control. Try to reverse what you did earlier, by pressing into your hands, engaging your core, lifting the hips then floating the feet forward to your hands. Gaze at the spot you want your feet to land and then place them there soundlessly. Like the jump back, you can jump forward a few inches and walk the rest of the way to practice.
Many students find jumping forward a bit scarier, but also a bit easier. Stepping forward is always an option. Repeat this by stepping back with the right foot, or simply repeat the whole thing, giving yourself another opportunity to practice floating forward and backward.
Do you practice Sun Salutations, either by themselves or as part of your yoga practice?
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