SUN SALUTATION C

Surya Namaskara C

Sun Salutations (Surya Namaskara) were first introduced to yoga in the 1930s by Tirumalai Krishnamacharya. In total, there are twelve poses in the Sun Salutation family and they are linked together by breath and movement.

Sun Salutations can be practiced anywhere in the sequence, but most usually you will find them near the start of the practice, and you will likely do several rounds. Practicing Sun Salutations helps to establish your breath connection and heat your body from the inside. All of this is excellent preparation for the rest of your practice.

There are four Sun Salutations that we practice at the studio - Classical, Moon, A and B.

In Classical Sun Salutations you work through nine poses, some repeated twice. You move at the pace of your breath.

How to work through a round of Sun Salutation C:

Sun Salutation A mountain pose


MOUNTAIN

Tadasana

Sun Salutation A extended mountain pose

INHALE
EXTENDED MOUNTAIN

Sun Salutation A forward fold

Urdhva Hastasana

exHALE
FORWARD FOLD

Sun Salutation A half way lift

Uttanasana

inhale
half way lift

A person with red hair in a ponytail, dressed in a red shirt and green pants, is kneeling on the ground with one knee up and the other knee on the ground, raising one arm and hand towards the sky in a yoga pose.

Ardha Uttanasana

exHALE
low lunge (right foot back)

A person with long red hair, wearing a red top and gray pants, is in a yoga pose on a mat with one knee and hand on the ground while the other leg and arm extend upward.

Anjaneyasana

inhale
Low Lunge

Sun Salutation A downward facing dog

Anjaneyasana

Sun Salutation A high plank

exHALE
DOWNWARD FACING DOG

Adho Mukha Svanasana

Anime-style illustration of a woman lying on her side, with a background featuring abstract colorful shapes and patterns.

inhale
plank

Khumbakasana / Phalakasana

Sun Salutation A cobra pose

exhale
knees - chest - chin

Ashtanga Namaskara

INHALE
COBRA

Sun Salutation A downward facing dog

Bhujangasana

exHALE
DOWNWARD FACING DOG

An animated illustration of a person performing a yoga pose on one knee with one hand raised and the other arm extended forward, wearing a red top and light gray pants, against a plain background.

Adho Mukha Svanasana

inhale
low lunge (right foot forward)

An illustration of a person with reddish hair and medium skin tone performing a yoga pose. They are sitting with one leg extended forward and the other leg bent, with their arms reaching back and holding the foot of the extended leg.

Anjaneyasana

exHALE
low lunge

Sun Salutation A half way lift

Anjaneyasana

inhale
half way lift

Sun Salutation A forward fold

Ardha Uttanasana

exHALE
FORWARD FOLD

Urdhva Hastasana

Sun Salutation A extended mountain pose

INHALE
EXTENDED MOUNTAIN

Sun Salutation A mountain pose

Uttanasana

EXHALE
MOUNTAIN

Tadasana

Repeat the sequence taking the left foot back/forwards

STEP BY STEP:

Begin in Mountain Pose (Tadasana) / Samasthiti 

Inhale – Extended Mountain

Exhale - Standing Forward Fold  

Inhale - Half Way Lift  

Exhale – Low Lunge (Right foot back)  

Inhale – Low Lunge  

Exhale - Downward Facing Dog  

Inhale – Plank

Exhale – Knees – chest – chin 

Inhale - Cobra  

Exhale - Downward Facing Dog  

Inhale – Low Lunge (Right foot forward)

Exhale – Low Lunge  

Inhale - Half Way Lift  

Exhale - Standing Forward Fold  

Inhale – Extended Mountain

Exhale - Mountain Pose  

Samasthithi.

Repeat the sequence taking the left foot back/forwards

VARIATIONS:

  • Instead of stepping straight to Warrior I from Downward Facing Dog, take Three Leg Dog (inhale to lift the leg) and step forward to Warrior on your exhale before continuing

  • Instead of Four Limb Staff Pose (Chaturanga Dandasana) take Knees - Chest - Chin from Plank

  • Instead of Upward Facing Dog (Urdhva Mukha Svanasana) take Cobra (Bhujangasana)

  • Instead of Cobra (Bhujangasana) take Sphinx (Salamba Bhujangasana)

Videos to help you with Sun Salutation C