Yoga Best Practices:
Invigorate Your Body and Mind with Sun Salutations

As we transition into the colder months, maintaining a yoga practice that balances body and spirit can bring warmth, energy, and vitality to our days.

One of the most effective ways to start is with Surya Namaskara, or Sun Salutations.

This dynamic sequence is known for its power to elevate energy, promote physical health, and enhance mental clarity.

Benefits of Sun Salutations

  • Physical Health: Moving through the poses of Surya Namaskara provides a comprehensive, cardiovascular workout. It strengthens muscles, enhances flexibility, and promotes joint health. Additionally, the flow activates various bodily systems, supporting digestion, lung function, and even reproductive health.

  • Mental Health: Sun Salutations offer an ideal flow for releasing stress. The steady rhythm of each movement and breath promotes calm, reduces anxiety, and provides clarity, creating a moment of tranquility within a busy day.

  • Energy Boost: This sequence is designed to energize and awaken. By increasing blood circulation and oxygen flow, it revitalizes both mind and body, providing a natural, mood-lifting effect.

The 6 Key Poses of Surya Namaskara

Surya Namaskara is composed of a sequence of 11 steps, linked in a smooth, continuous loop. Here’s a breakdown of the essential poses that make up one cycle:

1.      Tadasana – mountain pose

2.      Urdvha Hastasana – reaching the arms up beside the ears

3.      Uttanasana – standing forward bend

4.      Adho Mukha Svanasana – downward dog (jumping or stepping back from Uttanansa)

5.      Urdvha Mukha Svanasana – upward facing dog

6.      Chatarunga Dandasana – low plank

7.      Urdvha Mukha Svanasana – upward facing dog

8.      Adho Mukha Svanasana – downward dog

9.      Uttanasana – standing forward bend

10.  Urdvha Hastasana – reaching the arms up beside the ears

11.  Tadasana – mountain pose

Each transition between poses is guided by an inhale or exhale, creating a seamless flow that synchronizes breath with movement. Practiced regularly, Surya Namaskara not only boosts flexibility and strength but also becomes a moving meditation, fostering both inner calm and physical vitality.

Personal Insight: A Warmth on Cold Days

On colder, gray days, I find that even a few rounds of Surya Namaskara generates warmth and an immediate lift in my mood. The flow brings awareness to each breath, invigorating my entire body. If you’re new to this sequence or want guidance, join us at Home Yoga for support in refining your practice.

Make this winter season a time to nurture yourself with mindful, uplifting practices that keep you connected to your well-being, inside and out.