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Sun Salutation

Surya Namaskara - Sun Salutation Tips

Surya Namaskara

Surya Namaskara is an ancient way to begin the day with the worship of the sunrise. This page is dedicated to ancient prayer flows to and deep appreciation for each day.

All of these Surya Namaskara flow with the breath in continuous movement. At any time you can hold a pose and explore it. This can be done before flowing through the whole Sun Salutation continuously or after doing it continuously a number of times and then flowing once again or at the end of the salutations. One pose may be held or many postures can be held. The secret is to always explore many methods and monitor the response within.

If sun salutations aggravate your lower back it is essential to mildly tilt in the backbends because your whole upper bodies weight falls upon a few discs. It is also important to lift mildly during in the Cobra Flow part. This will make a big difference causing the Sun Salutation to be either beneficial or harmful to your health.

I hope you enjoy these Sun Salutations as much as I did. What a beautiful way to practice spirituality."


Crescent Moon Heart Flow
Demonstrates energy being pulled from the sun into the heart chakra. Balancing the energy and moving through the chakras is an important part of yoga and many forms of meditation in Buddhism.



Balancing Flow

Sun Salutation involves challenging balancing poses. They are blended in a flowing sequence with the breath.


Balancing Warrior 3 Flow
This variation is even more challenging than the last. It involves balancing on one leg for many postures.

Side Pose Flow
Side Pose Surya Namaskara.
This is a nice way to tone the Quadriceps and stretch the hamstrings. There is only one balancing pose and that is Halfmoon.


Sundance of Koundinyasana
This Sun Salutation is named after the sage Koundinya. It is a more advanced Sun Salutation that's a little harder on the wrists than the arms.


Ardha Bhekasana Flow
This Sun Salutation allows you to become a little adventurous during the back bend phase and will hopefully open many more doors and choices for you.


Sun Salutation Basic
This Sun Salutation shows a very nice basic flow. It is very healthy for the spine and can be performed by all levels.


Tree Pose Sun Salutation
This Sun Salutation shows a challenging step back from Tree pose and Warrior 3 pose. There is also a challenging transition forward from Reverse Half Moon pose to Tree pose.


Baddha Hasta Surya Namaskara
This is called Bound Hand Sun Salutation because of the 2 interlocked arm positions. Be gentle if you have a shoulder injury.  


Triangle Circles Salutation
This Sun Salutation opens up the side of the body as well as opening the shoulders when the arm is rotating.


Lunging Splits
This flow shows a Sun Salutation that really opens the hamstrings. Three movements in the lower part of the movement.


Crooked 8 limb Sage
This Sun Salutation is named after an ancient Indian sage called Astavakra who was aid to a legendary king called Jananka.


Anjaneyasana Triangle Flow
This flow shows a sequence with Anjaneyasana also known as Crescent Lunge Pose. In this flow we unwind from the spinal twist called Parivrtta Trikonasana into Anjaneyasana. Variation



Rising Anjaneyasana Flow shows a rise from the low Crescent Moon pose. Rising Crescent Moon with Triangle

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PENDULUM HIP FLOW
This months flow has a lot of hip action. The leg takes many large motions one way then the other which is why it is named Pendulum Hip Flow.

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Flowing Triangle to Warrior
This Sun Salutation shows a repetitive flow from Triangle pose to Warrior 1 pose.


Twisted Half Moon Sun Salute

This Salute to the Sun involves 2 side stretches and 2 spinal twists.



Rising Hands Of Faith
This Sun Salutation is dedicated to the moments of deep faith in our life.

Pigeon Flies to Tree
This is a sweet yoga flow that creates flexibility in the hips and also strengthens them. It strengthens the gluteus muscles on the One Leg Downward Dog and Half Moon pose.

Sun Salutation
This Sun Salutation is interesting because on the way back it has a spinal twist. It is sometime nice to do postures like this before doing deeper spinal twists like Revolved Triangle when both legs are straight.

Sun Salutation
This Sun Salutation involves a very dangerous flow into a pose called Ganda Bherundasana.

Crooked 8 limb Sage
This Sun Salutation is named after an ancient Indian sage called Astavakra who was aid to a legendary king called Jananka.


Traditional Warrior Flow
This flow shows the traditional Warrior sequence done in a flow. The sequence shows a complete flow. Each movement is done on an inhalation or an exhalation.

Falling Warrior
This sequence is called Falling Warrior because of the high standing pose Warrior pose at the beginning and the Low standing pose Crescent Moon at the end which represents being brought to the knees.


Winding Round Salutation
This vinyasa sequence was named Winding Round because ofthe way the arms move in circles like hands on a clock.

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