Sun Salutations: More Than Just a Warm-Up
Showing up to a yoga class in NYC’s Flatiron District was always exhilarating for me. Back in the day, there were no 60-minute classes—we were gifted with full 90-minute sessions. What a treat!
We’d start slowly, grounding ourselves with poses like Child’s Pose, Cat/Cow, Downward Dog, maybe a Crescent Moon or two. The teacher would give us time to settle in, to shake off the day, and to let the breath find its natural rhythm. And then, we’d be guided to the front of the mat to begin our Sun Salutations—a ritual I came to love deeply.
I remember how the repeating movements—reaching up, folding down, stepping back, lowering, lifting—warmed my body from the inside out. You don’t need a heated studio for that kind of warmth; yoga is designed to build internal fire. The flow prepared me not just physically but mentally and spiritually, helping me open up to the rest of the practice.
I’ve always loved a good, traditional Sun Salutation, but I also adore those funky, creative variations that teachers weave in—flows that stretch and strengthen, balance and ground. To me, Sun Salutations are a ritual of reverence: for your body, for the practice of yoga, and for the rhythm that feels like a comforting hug on a cold day. Even now, after years of practice and teaching, I look forward to Surya Namaskar every time I step onto my mat. For me, it’s the moment when yoga truly begins.
What Are Sun Salutations?
At their core, Sun Salutations are a series of linked postures designed to synchronize movement and breath. Each movement flows into the next: reaching up, folding forward, stepping or jumping back, lowering down, lifting the chest, and rising into downward dog.
Traditionally, they were practiced at sunrise as a way of honoring the sun—a symbol of life, energy, and consciousness. In Sanskrit, Surya means “sun,” and Namaskar means “salutation” or “to bow.” When you practice Sun Salutations, you’re not just exercising—you’re greeting the day, offering gratitude, and reminding yourself of your connection to something greater.
The Physical Power of Sun Salutations
It’s easy to think of Sun Salutations as a warm-up, but they’re actually a full-body workout:
Strength: Chaturanga (the low push-up) builds upper body and core strength. Holding Downward Dog tones the arms, shoulders, and legs.
Flexibility: Forward folds lengthen the hamstrings and spine, while backbends open the chest and improve mobility in the spine.
Endurance: Flowing through several rounds builds cardiovascular health and stamina.
Balance & Coordination: Moving with the breath teaches you to stay steady and focused, even as your body works hard.
Do just 5–10 rounds, and you’ll feel like you’ve worked every muscle in your body. No weights or machines required—just your mat and your breath.
The Spiritual and Symbolic Side
Beyond the physical, Sun Salutations carry deep symbolic meaning.
In many traditions, the sun represents consciousness, vitality, and the source of life itself. When you practice Surya Namaskar, you’re aligning your body and mind with those qualities. Think of it as bowing to the light both outside you (the sun in the sky) and within you (your inner radiance).
Each bow forward can feel like an act of humility—an acknowledgment that we’re part of something bigger. Each lift of the chest becomes an offering of the heart. And each breath reminds us of the constant cycle of giving and receiving, effort and ease.
On days when you feel scattered, a few rounds of Sun Salutations can feel like a reset button—reconnecting you to your body, your breath, and your spirit.
How Sun Salutations Shift Your Mindset
If you’ve ever rolled out your mat in a foggy, low-energy mood, you know how transformative Sun Salutations can be.
Here’s why:
They get you out of your head and into your body. Instead of spinning in your thoughts, you’re moving, breathing, and flowing.
They set a rhythm. The steady inhale and exhale calm your nervous system and bring focus.
They remind you of your strength. Even when you start tired, finishing a few rounds shows you what you’re capable of.
They offer a sense of ritual. Practicing them daily—even just a few—creates a grounding routine that can anchor your mornings or evenings.
I often tell students: Sun Salutations are like coffee for the soul. They energize, uplift, and center you for whatever comes next.
Alignment Tips for Each Pose
To get the most out of your practice (and keep your body safe), here are some simple alignment tips for the key postures in Surya Namaskar:
Mountain Pose (Tadasana): Stand tall, feet grounded, spine long. Imagine lifting through the crown of your head.
Upward Reach: Stretch arms overhead without scrunching your shoulders—reach from the heart, not just the hands.
Forward Fold (Uttanasana): Hinge at the hips, bend your knees generously if your hamstrings feel tight. Keep your spine long.
Half Lift (Ardha Uttanasana): Place hands on shins or thighs, lengthen spine forward like a flat tabletop.
Plank: Hands under shoulders, core engaged, heels pressing back. Avoid letting hips sag or lift too high.
Chaturanga: Keep elbows close to your ribs, lower halfway down. Modify by dropping knees if needed.
Upward Facing Dog (Urdhva Mukha Svanasana): Lift chest forward, thighs off the ground if possible. Shoulders roll back.
Downward Facing Dog (Adho Mukha Svanasana): Hands shoulder-width, feet hip-width. Lengthen spine, press heels toward the floor (knees bent is fine).
Modifications to Make It Accessible
One of the beautiful things about Sun Salutations is how adaptable they are. Whether you’re brand new to yoga or working with injuries, you can modify:
Skip Chaturanga: Lower all the way to the belly, then lift into Cobra instead of Upward Dog.
Use Props: Place hands on blocks in Forward Fold if the floor feels far away.
Step Instead of Jump: In transitions, step one foot back at a time instead of hopping.
Take Child’s Pose: Rest anytime you need to. Sun Salutations can be as gentle or vigorous as you choose.
Remember, it’s not about doing it “perfectly”—it’s about moving with your breath and honoring your body’s needs.
Bringing Sun Salutations Into Your Life
So how do you make Sun Salutations part of your regular practice? Here are some ideas:
Morning Ritual: Do 3–5 rounds right after you wake up to energize your body and clear your mind.
Midday Reset: Step away from your desk and flow through a few rounds to shake off tension.
Evening Wind-Down: Practice slowly, with deep breaths, to release stress and prepare for rest.
Set Intentions: Before starting, pause and dedicate your practice to something meaningful—gratitude, clarity, compassion.
Even just a few minutes can shift your entire day.
Remember
Sun Salutations aren’t just about stretching or warming up—they’re a moving meditation, a spiritual offering, and a full-body reset all in one. They remind us to honor the light within and around us, to move with awareness, and to connect breath with action.
So the next time you roll out your mat, don’t rush through them. Slow down. Notice the details. Let every inhale and exhale guide you deeper into presence.
Because when you truly step into the flow of Sun Salutations, you’ll discover they’re not just a warm-up—they’re a practice of gratitude, strength, and renewal.