The Sun Salutation, or Surya Namaskar in Sanskrit, is a sequence of 12 linked yoga poses traditionally practiced facing the rising sun. It flows: Mountain, forward fold, half lift, plank, chaturanga, upward dog, downward dog, half lift, forward fold, back to Mountain. Each transition is linked to a breath. Sun Salutations warm the body, build strength, and centre attention. They open most Vinyasa and Power yoga classes. Beginners often use a wooden yoga block under each hand for the forward fold to reach the floor. The METADESK workshop in Kostopil, Ukraine, makes ash blocks that grip through the transitions.
Key facts
- Number of poses: 12 in classic sequence
- Sanskrit: Surya Namaskar
- Traditional timing: sunrise
- Purpose: warmup, strength, focus
Frequently asked questions
How many Sun Salutations should I do?
Three to five rounds warms the body. Traditional Ashtanga practice uses 5 A and 5 B every morning. Some practitioners do 108 rounds on ceremonial dates.
Can I use blocks in Sun Salutation?
Yes. A yoga block under each hand in the forward fold reduces hamstring strain and keeps the spine long.
Is there more than one Sun Salutation?
Yes. Ashtanga uses Surya A and Surya B. Iyengar uses a slower variation.
When should I do Sun Salutations?
Traditionally at sunrise. Practically, they work as a warmup before any yoga session.
For a wooden block that stays put through Sun Salutation flow, see the METADESK Wooden Yoga Brick. Custom orders via metadeskukraine@gmail.com; lead time 2 to 4 weeks.