Sun Salutation Variations

Sun Salutations are a wonderful way to start your day. Not only do they help you ease into your morning yoga practice, but they also awaken the body and mind for the day ahead. There are a variety of ways you can practice Sun Salutations, but all provide powerful benefits for your body, mind and spirit.

Sun Salutation A

The simplest Sun Salutation, also called Surya Namaskar A, consists of three movements followed by a prayer.

Woman doing Sun Salutation A

The first movement is the forward bend, which stretches the hamstrings. This is followed by a backbend, with the arms extended upward, and finally a standing posture. The movements are balanced by bringing the chest and belly close together, expanding the abdomen as you inhale, and then drawing them in as you exhale.

Sun Salutation B

Often referred to as Surya Namaskar B, this version of Sun Salutations builds on the movements of A. This sequence begins the same, but after the forward bend, you add an additional forward bend and then backbend. This enables you to achieve a deeper stretch by incorporating a lunge pose and a low cobra pose.

Sun Salutation B helps to build strength and balance in the body by creating more movement and flow. This variation is often used when practicing more vigorous yoga sequences.

Sun Salutation C

The most complex version of Sun Salutations, C often takes the form of a triangle or padangusthasana. It adds in a balancing pose, with alternating stretching and self-compression.

Woman doing Sun Salutation C

This version may be difficult to find in this exact form, as each person can add their own unique touches. It helps to work on balance and coordination while also providing a powerful physical and mental workout.

Benefits of Sun Salutations

The benefits of Sun Salutations extend far beyond the physical. Practicing this sequence on a regular basis helps you build strength, flexibility, balance and coordination. It also helps to calm your mind and reduce stress by allowing you to focus on the breath and be in the moment. The combination of movement and deep breathing creates an overall sense of peace and well-being.

Whether you’re an experienced yogi or just starting out, Sun Salutations are a great way to start your day. Practicing Sun Salutations helps to energize the body, balance the mind, and prepare you for whatever lies ahead. So why not give it a try and see what a difference this ancient practice can make in your life?

Sun Salutations and variations | Strength yoga, Yoga flow, Yoga