Here Comes the Sun: Exploring the Meaning of Sun Salutations

As the days get longer and we approach the summer solstice, it’s hard not to appreciate the abundant sunshine and extra light. Being able to wake up and head to yoga as the sun is rising — instead of in the pitch dark — is one of the small joys in life. So is being able to leave work, practice yoga, get home, and eat dinner all before the sun sets. This might be the main reason why summer is so great, or it’s a close second to an exotic getaway. 

If you’ve done one yoga class, there’s a 99.99% chance you’ve done a sun salutation. It’s an integral part of a modern yoga practice. No matter what time of day you practice or whether the sun is out or not, it’s a warmup that wakes the body and conditions us to connect our breath to movement, which helps stimulate the mind. It’s an energizing sequence of postures connecting movement and breath and mind and body.

Maybe we only give this a passing thought, but did you know your practice’s origin is deeply tied to the sun? 

Origins of sun salutations 

The sun is considered the source of life, power, and energy. Especially so in ancient India, where, in Hindu mythology, the sun god Surya is worshipped as a symbol of everlasting life. Evidence of sun salutations dates back to the Rig Vida, a Hindu scripture that’s often considered the oldest holy book in the world.

Traditionally, sun salutations — or surya namaskar — were practiced in the morning facing the rising sun. In Sanskrit, “Surya” means sun and “Namaskar” means greeting (more specifically, to bow and recognize your whole being). So sun salutations originated as a series of prostrations to the sun to purify the body and mind in preparation for meditation, as well as to honor the sun for warmth and nourishment.

In the early 20th century, the sequence was made popular as part of modern practice.

Sun salutations explained 

There are many mental and physical benefits of sun salutations. The sequence of yoga poses is meant to energize the body and mind to improve physical strength and flexibility and enhance mental well-being. It’s also meant to help us connect our inner-being with nature and establish a sense of gratitude for the sun. Finally, it’s meant to energize us for the day ahead.

How to make the most of sun salutations in your practice

Flowing through sun salutations sets the intention for your practice, and even your day. You want to lead with your breath and eventually connect movement to breath to help get you in a flow.

The sequence of “Sun A” comprises 12 poses, or asanas, with 24 steps in one round (on both sides), which is repeated at least three to five times. The poses are as follows:  

1. Mountain pose (Tadasana) - exhale as you stand with feet together and arms at your sides. 

2. Upward salute (Urdhva hastasana) - inhale and lift your arms overhead, gaze follows. 

3. Forward fold (Uttanasana) - exhale and hinge forward, resting your chest on your bent knees. 

4. Half-forward fold (Ardhu uttanasana) - inhale and lift to a flat back parallel to the floor. 

5. Plank (Phalakasana) - exhale and step or jump into a plank position. 

6. Low plank (Chaturanga dandasana) - lower your chest towards the floor. 

7. Upward-facing dog (Urdhva mukha svanasana) - inhale and press your upper body up with palms flat and hips lifted. 

8. Downward-facing dog (Adho mukha svanasana) - exhale and lift hips into an inverted V-shape. 

9. Half-forward fold (Ardhu uttanasana) - inhale and step or jump to the top of the mat. 

10. Forward fold (Uttanasana) - exhale and fold at the hips. 

11. Upward salute (Urdhva hastasana) - inhale and lift your arms overhead. 

12. Mountain pose (Tadasana) - exhale and return to where you started in Mountain pose with arms at your sides. 

Sun salutation B builds on Sun A by adding more challenging poses like Warrior 1 and Chair Pose to the flow. It’s meant to open the frontal plane (side of the body), open the heart more, and tap into our cardiovascular system by including our larger muscle groups (glutes, hamstrings, quads).

There are so many ways to adapt and vary sun salutations to create a flow and round out your practice. The sky's the limit, so feel free to get creative or pay attention to how your teacher switches things up.  

Book a Class HERE!