One of the first Vinyasa or flow sequences many people experience is the Sun Salutation. As the name suggests, it is meant to be a day time (morning) flow, but can be done at any time.  Moving through a few rounds warms up the muscles, lubricates the joints, and energizes the whole body.

There are a number of variations of Sun Salutation. Let’s step through the variation we practice at Enso Center.

Mountain (Tadasana)

Start by standing in mountain pose (straight and tall) with your feet together, arms by your sides, and palms facing forward. Set an intention for your practice.

Mountain with Arms Extended Up (Utthita Hastasana)

Inhale as you lengthen your spine and sweep your arms up overhead, reaching up toward the sky. Look up at your palms and feel a gentle arch in your spine.

Forward Fold (Uttanasana)

Exhale as you fold forward over your thighs and bring your hands down to or near the floor next to your feet (pay attention to your unique range of motion). Keep a soft bend in your knees and relax your neck and head.

Warrior I – first side (Virabhadrasana I)

Inhale as you plant your hands and step one foot back into a high lunge position. Lengthen your spine and sweep your arms up overhead, reaching up toward the sky. Look up at your palms and feel a gentle arch in your spine.

Downward Facing Dog (Adho Mukta Svanasana)

Exhale as you plant your hands on the floor and step your front foot back. Lift your hips up and back. Straighten your legs and press your heels toward the mat as you draw your belly toward your thighs. Keep your neck and head relaxed. Rotate your upper arms outward to widen your collarbones but keep your elbows facing backward. Your hands should be wider than shoulder width apart with your fingers spread wide. Draw your shoulders down and away from your ears. Hold downward-facing dog for a few seconds.

Plank (Phalakasana)

Inhale as you unfold into push-up position. Keep your body in a straight line from your head to your heels: Keep your core engaged, legs active, and elbows close to your ribcage.

Exhale and lower all the way down to your belly and shift your feet so the tops of them are touching your mat.

Cobra (Bhujangasana) or Upward Facing Dog (Urdhva Mukta Svanasana)

Cobra – Inhale as you press into your palms and lift your torso up and away from the mat, finding a gentle backbend. Open your chest and lift your chin while allowing your shoulders draw down; gaze softly forward.

Upward Facing Dog – Inhale as you press into your palms and lift your torso and thighs up and away from the mat, finding a gentle backbend. Open your chest and lift your chin while allowing your shoulders draw down; gaze softly forward.

Child (Balasana)

Exhale as you lower down and push back to kneeling. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor. Move your arms so they’re next to your legs, palms facing up.

Table Top (Bharmanasana)

Inhale as you come forward to a hands and knees pose. Place your hands shoulder width apart and align your wrists, elbows, and shoulders. Knees are hip width apart and aligned under the hips.

Cat / Cow (Marjariasana / Bitilasana)

Exhale as you press your hands to the floor and allow your back to arch. Your shoulder blades draw away from each other and your ears. Tuck your chin into your chest.

Inhale as your belly moves down and your shoulders, head, and hips move out and up.

Downward Facing Dog (Adho Mukta Svanasana)

Exhale as you lift your hips up and back. Straighten your legs and press your heels toward the mat as you draw your belly toward your thighs. Keep your neck and head relaxed. Rotate your upper arms outward to widen your collarbones but keep your elbows facing backward. Your hands should be wider than shoulder width apart with your fingers spread wide. Draw your shoulders down and away from your ears. Hold downward-facing dog for a few seconds.

Warrior I – second side (Virabhadrasana I)

Inhale as you step one foot forward into a high lunge position. Lengthen your spine and sweep your arms up overhead, reaching up toward the sky. Look up at your palms and feel a gentle arch in your spine.

Forward Fold (Uttanasana)

Exhale as you fold forward over your thighs and bring your hands down to or near the floor next to your feet (pay attention to your unique range of motion). Keep a soft bend in your knees and relax your neck and head.

Mountain with Arms Extended Up (Utthita Hastasana)

Inhale as you rise to standing, keeping your chin tucked into your chest until the crown of your head is stacked over your shoulders. Ground through your feet, brace through your thighs and core, and pull in your ribs as you reach your palms up overhead.

Mountain (Tadasana)

Exhale as you release your hands down to your heart center.

Repeat full sequence, starting with the other side.

This is provided as a supplement to the Enso Center Yoga Curriculum. You are responsible for your own safety while stretching. Please be careful. Do not over flex or over extend. Go slowly and do not do any stretch that causes you pain or discomfort.

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