Sun Salutation Basic Yoga Poses Chart

A sun salutation is a series of 12 flowing poses done in succession so that one pose transitions gently into the next the flow pace and duration may vary but the movement is done in along with the breath. Sun salutations are a key part of any vinyasa flow style yoga practice. Prayer pose pranamasana start in a standing position with feet together back straight and looking forward.

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Sun salutations or surya namaskar in sanskrit are the foundation to vinyasa flows and we ll break down each pose in that series.

Sun salutation basic yoga poses chart. Bring your hands together at center into a prayer position and bring your gaze forward or close your eyes. Sun salutation poses are typically practiced in the morning at sunrise. Surya namaskar aka the official name for sun salutations is a sequence of yoga poses or asanas we should say that are typically performed at the start of a hatha or vinyasa flow. There are many variations on this sequence but sun salutations a and b are the most common both of which we ll come to in a moment.

Sun salutation poses also known as salute to the sun and surya namaskara in sanskrit are core hatha style yoga practice. Sun salutations are practiced 2 6 times in a row and are traditionally practiced at sun rise. You may not even realize you are doing them but many teachers use them as a warm up at the beginning of class or even base whole classes around them. Whether this is your very first sun salutation or if you re still getting acclimated to the vinyasa yoga practice this is a great video for beginner yogis.

Below you will find the 12 poses of sun salutation a along with variations for a few of the poses. The classical series is used in most hatha yoga traditions with the exception of ashtanga or power yoga.