There are different variations of Sun Salutation, which generally include 12 progressive poses. The Ashtanga Vinyasa primary series begins with Sun Salutations A and B, which are traditionally repeated five times each all in combination with breathing.

How to do Sun Salutation?

1. Begin in Mountain Pose. Breathe profoundly and join the palms of your hands at chest height and press lightly.

2. Inhale as you raise your arms straight up and join your palms in Urdhva Hastasana or Upward Salute.

3. Exhale as you fold forward in Uttanasana or Standing Forward Fold.

4. Inhale and rise to your fingertips in Ardha Uttanasana or Half-Standing Forward Bend. You can also place your hands on your shins here.

5. Exhale, bend your knees, plant your palms flat, and step back into Plank Pose.

6. Lower to Chaturanga Dandasana or Four-Limbed Staff Pose. Keep your core engaged. If Chaturanga is too challenging, try to bring your knees, chest, and chin to the floor.

7. Inhale as you roll over your toes and press the top of your feet evenly into the ground. Lift your knees and thighs away from the floor into Upward-Facing Dog Pose.

8. Exhale and push back to Downward Facing Dog. Try to take five breaths at this position.

9. Exhale and step or jump into Half-Standing Forward Bend.

10. Inhale up to a flat back and then exhale back to Uttanasana or Standing Forward Fold.

11. Finish the Sun Salutation. Extend your arms to the sides, lift your chest, and come up to standing in Urdhva Hastasana or Upward Salute.

Exhale and gradually return to the standing position. Lower your arms to the side of your body and join the palms of your hands.

Sun Salutation strengthens and stretches the entire body, keeping the spine flexible while enhancing endurance, increasing energy, improving circulation, and balancing the spirit. If you practice it when you wake up, you will be able to start the day with an open mind, relaxed and focused on what you want to dedicate your day.

You can also visit my Youtube channel and watch a brief tutorial on how this sequence looks like when you put it all together. This is the link if you’re interested: https://www.youtube.com/watch?v=Vx9HVj22H6c