The sun salutation, or surya namaskar, regularly features in many yoga classes. A sun salutation is a series of yoga poses connected together. It usually involves some version of bending forward, stepping back through a lunge and moving through a press-up position and down dog before returning to standing.
There are many formal and informal variations. Some of these variations may offer more intense stretching or more physically demanding movements. In other cases, these variations make it easier on your spine and hips (especially if you have tight hips) to move through the poses. Other options reduce the amount of effort on your wrists and shoulders which may not be as comfortable with weight-bearing.
In the video below I walk you through three variations from easier to more challenging. Depending on your flexibility, body shape and previous injuries, you may need to adapt how far you bend backward or forward, how you move through the positions, and how much weight you put on your hands.
You can take different elements from each version to create your own sun salutation that fits your unique body.
The first variation puts the least amount of pressure on the hands and wrists, passing through hands and knees, and child’s pose versus plank or down dog. It also includes a version of cobra on the elbows.
The second version puts more weight on the hands and wrists but keeps the effort reduced on the shoulders. It includes down dog, but keeps the knees on the floor for plank and lowering through the press-up position.
The third option puts the most effort into the hands, wrists and shoulders. It involves down dog, the full version of plank and lowering through a press-up.
Learn more about how to put pressure on your hands in weight-bearing poses or see other options to down dog and plank.
All versions move your spine through a combination of slightly rounding and slightly arching positions one of the key benefits of the sun salutation.
