There are three Sun Salutations, or Surya Namaskaras in Sanskrit, and they are designated as A, B, and C. Each has a set series of asanas to be done in a set order. This blog will discuss Sun Salutation A, then we will follow the next two weeks with Sun Salutation B and Sun Salutation C.
Photo by Renè Müller on Unsplash
Many ancient cultures revered the sun as a God or other supernatural deity, as the sun was (and still is) a literal source of life for those agricultural communities. In the Hindu religion, Surya is the demigod of the sun and Namaskara translates to "greeting" or "salute". You may have also heard Sun Salutations referred to as Sun Salutes for this reason.
The Sun Salutations are first mentioned in the 17th century as performed by a saint named Samarth Ramdas, but the text fails to explain what the movements themselves are. It wasn't until 1920 that the Raja of Aundh (what is now part of Maharashtra) established a fixed set of eleven (11) poses.
The eleven (11) poses that make up Sun Salutation A are:
Mountain Pose (hands by the sides or at heart center)
Mountain Pose with Arms Extended
Standing Forward Fold
Half-way Lift
Chaturanga
Upward Facing Dog
Downward Facing Dog
Half-way Lift
Standing Forward Fold
Mountain Pose with Arms Extended
Mountain Pose (hands by the sides or at heart center)
These poses are done in a fluid, vinyasa flow, so each pose is traditionally held for one breath in or out.
There are numerous modifications which can be inserted into Sun Salutation A to accommodate yoga students of all levels. Some examples are:
Holding each pose for longer than one inhale/exhale
Replace Chaturanga with holding Plank Pose, knees on the mat optional
Upward Facing Dog could be replaced with Cobra or Sphinx Pose
Downward Facing Dog could be replaced with Child's Pose
Lemongrass and Eucalyptus oils can assist with mental clarity or focus, so they are generally suggested for aromatherapy use with Sun Salutations . Additionally, Frankincense oil is probably the most commonly used oil for aromatherapy, due to it's calming nature, so adding this oil to you Sun Salutation A practice would beneficial.
For those that like to incorporate crystals into their practice, "sun" gemstones, such as Citrine, Sunstone, Orange Goldstone, and Amber would be great options.
If you have taken either my in-person or virtual class, you know that I almost always include a slightly truncated version of the Sun Salutation A into my class flows. It is one of my most favorites vinyasa flows and my go-to for my personal practice, especially when my time is limited.
Next week's blog will delve into Sun Salutation B - see you then!
-Charlene
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