What is the proper way to do Sun Salutation in Hatha Yoga?

Surya Namaskar, or Sun Salutation, is a fundamental sequence of postures in Hatha Yoga that serves as a powerful tool for warming up the body, synchronizing breath with movement, and cultivating mindfulness. This sequence not only prepares the body for deeper yoga practices but also connects the practitioner with the natural rhythm of the sun’s energy, symbolizing vitality and renewal.

While the sequence might appear simple at first glance, there’s an art to performing Sun Salutations mindfully and with awareness. Here’s a step-by-step guide to practicing Surya Namaskar in Hatha Yoga:

1. Set the Intention

Before starting, take a moment to center yourself. Stand tall in Tadasana (Mountain Pose), ground your feet into the earth, and focus on your breath. Set an intention for your practice—this could be something simple like cultivating inner peace or gratitude for the warmth of the sun.

2. Starting Position: Tadasana (Mountain Pose)

• Feet together or slightly apart, with toes and heels in line.
• Lift your chest, broaden your collarbones, and relax your shoulders down.
• Hands in prayer position (Anjali Mudra) at the center of your chest, with fingers aligned, palms pressed together.
• Focus on your breath, inhaling deeply and exhaling completely.

Inhale: Raise the Arms (Hatsa Uttanasana)

On your inhale, slowly raise your arms overhead, keeping your shoulders relaxed. Reach your arms up with your palms facing each other, and look up toward your thumbs. Stretch the entire body, lifting through the sides of your torso.

Exhale: Forward Fold (Uttanasana)

As you exhale, hinge from your hips and fold forward, bringing your chest toward your thighs. Keep a slight bend in your knees if necessary to avoid straining your lower back. Let your head hang, and relax your neck and face. Place your hands on the mat beside your feet or gently grip your elbows.

Inhale: Halfway Lift (Ardha Uttanasana)

On your inhale, lengthen your spine, lifting your torso halfway up, keeping a flat back. Hands can be placed on your shins, thighs, or the floor, depending on your flexibility. The goal is to create a straight line from the crown of your head to your tailbone.

Exhale: High Plank

Step back into High Plank position, with your hands aligned directly under your shoulders and your body in a straight line. Engage your core, and keep your body firm. Avoid letting your hips sag or lift. Maintain deep, controlled breathing.

Inhale: Lower Down to Chaturanga (Chaturanga Dandasana)

Inhale, and as you lower yourself, bend your elbows to a 90-degree angle, keeping your body in one straight line. Keep the elbows close to your sides, avoiding them flaring out. If this is too challenging, you can lower your knees to the ground and gently lower your chest.

Exhale: Cobra Pose (Bhujangasana)

As you exhale, gently press the tops of your feet into the floor, lift your chest, and straighten your arms into Cobra Pose. Keep your elbows slightly bent and draw your shoulder blades down your back. Your gaze should be forward or slightly upward, and your chest should open towards the sky. Avoid over-extending your lower back. Only lift as much as feels comfortable.

Exhale: Downward-Facing Dog (Adho Mukha Svanasana)

Exhale and lift your hips up and back into Downward-Facing Dog. Press your hands firmly into the mat, and bring your heels toward the ground. It’s okay if they don’t touch the floor, especially if you have tight hamstrings. Spread your fingers wide, and create a straight line from your hands to your hips. Take several deep breaths here, allowing the spine to lengthen and the legs to stretch.

Inhale: Step or Jump Forward (Uttanasana)

Inhale and step or jump your feet between your hands, bringing them back into the forward fold (Uttanasana). Keep your legs strong and your chest towards your thighs. Allow your neck to remain relaxed.

Inhale: Halfway Lift (Ardha Uttanasana)

On your inhale, lift your torso halfway again, lengthening through your spine and creating a straight back.

Exhale: Forward Fold (Uttanasana)

As you exhale, fold forward once again, deepening the stretch in your legs.

Inhale: Rise Up (Hatsa Uttanasana)

On your inhale, engage your core, and slowly rise up, sweeping your arms out to the sides and then up, reaching towards the sky. As you rise, ensure that your body remains aligned and avoid arching your back too much.

Exhale: Return to Tadasana

Finally, exhale and return to Tadasana, bringing your hands together in prayer at your heart. Pause for a moment, feeling the effects of the practice on your body and breath.

How to Flow with Mindfulness

Breath is the key to Sun Salutation. Ensure each movement is synchronized with the inhalation and exhalation. Move with control and awareness, and avoid rushing through the sequence. The goal is to cultivate mindfulness and a deep connection between body and breath. Sun Salutations can be performed as a warm-up or as a full practice in itself. It’s often repeated several times, with each cycle enhancing your flexibility, strength, and mental clarity.