Sun Salutation A: Salutation Series

sun salutation a

Are you looking to start your day with a rejuvenating and energizing yoga practice? Look no further than the Sun Salutation A sequence. This dynamic series of poses is a great way to stretch and strengthen your body and serves as a beautiful and meditative way to connect with the sun and bring a sense of calm and balance to your mind.

The Sun Salutation A, also known as Surya Namaskar A, is a foundational sequence in yoga. It is often used as a warm-up or a standalone practice to awaken the body and prepare for a more profound yoga session. Whether a beginner or an experienced practitioner, incorporating Sun Salutation A into your daily routine can benefit your physical and mental well-being.

In this article, we will explore the various poses and steps involved in the Sun Salutation A sequence and the benefits it offers. By the end, you’ll clearly understand how to perform this sequence and how it can enhance your overall yoga practice.

Meaning and Origins of Sun Salutation A

Sun Salutation A, also known as Surya Namaskar A, is a sequence of yoga poses traditionally performed in the early morning to greet the sun. This sequence is widely practiced in various forms of yoga and has deep spiritual and philosophical significance.

The origins of Sun Salutation A can be traced back to ancient India, where it was developed to honor and connect with the sun, considered a divine source of energy and life. The sequence consists of a series of poses that flow smoothly together, incorporating elements of stretching, strengthening, and breath control. Sun Salutation A is not only a physical practice but also a mental and spiritual one, as it helps to create a sense of mindfulness, gratitude, and inner balance.

Poses of Sun Salutation A

Sun Salutation A is composed of 12 poses that are performed in a continuous flow. Each pose is typically connected to an inhale or exhale, allowing the body to move in sync with the breath. Here are the basics of performing Surya Namaskar A:

1. Start standing in Tadasana (Mountain Pose) with your hands in prayer position. Take a few moments to ground yourself and connect with your breathing.

2. As you inhale, lift your arms above your head to Urdhva Hastasana (Upward Salute,) lengthening your arms through the fingertips.

3. As you exhale, draw your belly in and soften your knees as you pull your thigh muscles up, folding forward into Uttanasana (Standing Forward Bend.)

4. Exhale, bending your knees and stepping your left foot back into Utthita Ashwa Sanchalanasana (High Lunge.)

5. As you inhale, plant your palms firmly on the ground and step your right foot back into Phalakasana (High Plank.) Ensure your neck remains in line with your spine.

6. Exhale, lowing into Chaturanga Dandasana (Four-Limbed Staff Pose.)

7. Inhale, moving into Urdhva Mukha Svanasana (Upward Facing Dog.) Press your hands into the floor as you roll your shoulders back.

8. As you exhale, press your body backward into Adho Mukha Svanasana (Downward Dog.) Take a few deep breaths as you press your hands and feet into the floor with your spine extended.

9. Inhale as you step your left foot forward to your corresponding thumb, returning to Utthita Ashwa Sanchalanasana (High Lunge.)

10. As you exhale, raise your right foot and move into Uttanasana (Standing Forward Bend.)

11. Inhale and soften your knees as you return to Urdhva Hastasana (Upward Salute.)

12. Finally, exhale, pressing your palms together into prayer position, returning to Tadasana (Mountain Pose.) Take a few breaths before repeating the sequence on your right side.

What Are The Benefits Of Practicing Sun Salutation A

Practicing Sun Salutation A is an excellent way to energize your body and mind for the day ahead. This sequence helps to create physical strength and flexibility in the body, as well as increased mental clarity and focus. Additionally, there are numerous other sun salutation benefits associated with regularly practicing this sequence, including:

– Improved circulation and respiration

– Strengthened core muscles and improved posture

– Improved balance and coordination

Reduced stress and anxiety levels

– Increased energy levels

– Improved concentration and focus

– Increased body awareness and mindfulness

– A greater sense of gratitude and appreciation for life

How To Get The Most Out Of Sun Salutation A

To get the most out of Sun Salutation A, you can follow a few guidelines before, during, and after your practice.


  • Warm-up: Before starting your practice, it’s essential to warm up your body gently. A gentle warm-up can help to remove inertia and stiffness in the body, helping you avoid injury.
  • Time of Day: Ideally, sun salutations are practiced during sunrise and sunset; however, you can practice at any time of day. You can practice sun salutations on their own or as a warm-up before practicing other movements.
  • Face The Right Direction: If you are doing your salutations with the rising or setting sun, facing the correct direction during your flow can enhance your experience. If you practice as the sun rises, face the East, and in the evening, face the West.


  • Sync Your Breath with the Sequence: Be conscious of your breath throughout the practice. Sync each movement with your inhalations and exhalations for a more meditative experience.
  • Stay Aware: Be mindful of each pose and how your body responds throughout the practice. Pay attention to any areas of tension or tightness, as well as moments of ease and relaxation. Stay focused on your breath to help you stay present in each moment.


  • Reflect: Take a few moments after your practice to reflect on how it felt and how your body responded. This can help you understand how to best modify the sequence depending on your body’s needs.
  • Write it Down: Write down any thoughts or insights that arose during the practice and any areas of your body that might need extra attention. This can help you plan future practices and track your progress.

The Sun Salutation A is an excellent way to bring energy and focus into your day. You can tap into this sequence’s numerous physical and mental benefits by practicing regularly. Whether you’re learning it for the first time or have been practicing for years, the Sun Salutation A is a great way to connect with yourself and experience a sense of rejuvenation.

If you’re ready to deepen your practice and experience the full range of Sun Salutation A benefits, join us at Zuda Yoga for our specialized classes and workshops. Our knowledgeable instructors will help you get the most out of your practice and take your yoga journey to the next level.

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