Surya Namaskar: A Moving Meditation

The Flow of Breath and Movement
A traditional Surya Namaskar begins in Tadasana (Mountain Pose), grounding us before we rise:

• Inhale: Lift arms overhead, palms touch, gaze lifts, slight arch back

• Exhale: Fold forward

• Inhale: Lengthen the spine, extend forward

• Exhale: Step or jump back to Chaturanga Dandasana (adjust by lowering all the way down to the ground)

• Inhale: Urdhva Mukha Svanasana—Upward Facing Dog (or Bhujangasana—Cobra Pose)

• Exhale: Adho Mukha Svanasana—Downward Facing Dog: Hold for five breaths

• Inhale: Gaze forward, step or jump feet between hands

• Exhale: Fold forward again

• Inhale: Rise up, arms overhead, slight arch back

• Exhale: Return to Tadasana

Practicing with Ease
New to the practice or moving gently? Try Sun Breath, a slower variation that eliminates the vinyasa and focuses on spinal movement. Or step back to Downward Dog and skip the more vigorous transitions entirely. Transitions can always be adapted—walk, step, lunge, or jump, depending on your comfort and ability.

Why We Practice
Surya Namaskar teaches us how to move with the breath. It builds strength, flexibility, and stamina while enhancing concentration and grace. It tones and cleanses the body, builds internal heat, and awakens our energy. As teacher Bobby Clennell once said, it “brings the whole system to life.”

A Foundation for Practice
Sun Salutations are often used at the start of a yoga practice to warm the body and center the mind. Whether you move through one round or many, the sequence offers an opportunity to connect inward—each breath, each motion, a quiet bow to the light within and around us.

Follow Along
Take a few moments to follow along and explore a simple Sun Breath—the foundational movement of Sun Salutation. Just click on the video below!