The sun salutation is a dynamic yoga sequence that many people are probably familiar with. However, it can be difficult, especially for yoga beginners, not least because there are so many different ways to perform the sun salutation. The connection between movement and breathing and the often quick execution do the rest. In this article, we would like to give you an overview of the yoga sun salutation (Surya Namaskar), the different versions and its effects.
Different types of sun salutations
The most important thing to note first: There is no such thing as the one sun salutation. Every teacher and every student practices it a little differently. And it also varies depending on the yoga style. You will notice that the sun salutation in Ashtanga yoga is different from the sun salutation practiced in Jivamukti, Anusara or Vinyasa. In addition, it can also be adapted to the yoga level of the practitioner.
For you as a student, this means that you can approach the sun salutation in a playful and experimental way - and that's the beauty of yoga! What you learned in one class may be practiced completely differently in another. Find out what you feel most comfortable with. Give yourself ten minutes to yourself to practice the sun salutation. That's all you need. But of course you can take as much time as you like.
The effect of the sun salutation “Surya Namaskar”
“Surya Namaskar” is the name of the sun salutation in Sanskrit, the Indian language of scholars. “Surya” means sun and “Namaskar” means salutation, which is why the sun salutation is traditionally practiced in the morning at sunrise as a warm-up exercise.
No matter which variation of the sun salutation you choose, its effect is always the same:
- The sun salutation is the perfect way to start the day because it gives you fresh energy and a clear focus for the day.
- It's a great workout for the whole body and gets your cardiovascular system going.
- Individual elements of the sun salutation ensure a strong core and strengthen the abdominal muscles.
- The sun salutation counteracts tension and opens the hips and chest.
- The front and back of your body are stretched and poor posture is counteracted.
- Synchronizing breathing and movement promotes concentration and focus. This is also referred to as movement meditation.
- By bending forward deeply and breathing out completely, the internal organs are massaged.
Sun Salutation A: A Guide
01 Tadasana (Mountain Pose)
Stand upright with your feet firmly planted on the mat and hip-width apart. Arms hanging down at your sides, palms facing forward.
In this position you prepare yourself internally for the yoga flow. You become calm and your breath flows slowly. 
02 Urdhva Hastasana (Stretched Mountain Pose)
Breathe in deeply and stretch your arms up. Make sure that you do not pull your shoulders towards your ears, but keep them relaxed.
If it feels good, you can also go into a minimal backbend. 
03 Uttanasana (Forward bend)
Exhale and bend forward so that you are in a forward bend.
Of course, you can bend your knees slightly if you lack flexibility in your legs. 
04 Ardha Uttanasana (Half Forward Bend)
Breathe in and raise your gaze slightly. Your back will become straight. 
05 Adho Mukha Svanasana (Downward-Facing Dog)
As you exhale, step into downward dog. Hold for three breaths. 
06 Phalakasana (Plank)
As you inhale, move from downward dog into plank. 
07 Chaturanga Dandasana (Drop)
As you exhale, place your knees on the mat, then your chest, and then your chin.
08 Bhujangasana (Cobra)
Now, as you inhale, raise your chest into the cobra position. Your hands should be directly under your shoulders. 
09 Adho Mukha Svanasana
As you exhale, push yourself back into the downward dog and hold it for three breaths
10 Uttanasana & Ardha Uttanasana
Exhale and come into a forward bend at the beginning of your mat. As you inhale, stretch your back long for a half forward bend.
11 Uttanasana
As you exhale, fold yourself down again, starting from your pelvis, and let your upper body hang.
12 Urdhva Hastasana
From the forward bend, stretch your arms up and breathe in deeply.
Make sure that you bend your knees slightly before coming up - this will protect your back.
13 Tadasana
Exhale and return to mountain pose.
Typical mistakes in sun salutation
The execution of the individual poses is of essential importance in yoga. If you perform an asana incorrectly, it can quickly affect your body and lead to injuries. Due to the dynamic nature of the sun salutation, some errors can creep into the execution of the individual poses, especially among yoga beginners. Therefore, be sure to pay attention to these sources of error:
- You perform the sun salutation too quickly. This can easily lead to injuries or strains and causes difficulties in synchronizing breathing and movement.
- The transitions between the individual asanas are unclean.
- You get up from the forward bend too quickly. This can lead to back problems.
- You are not yet ready for a backbend in Urdhva Hastasana, which may cause lower back pain.
To avoid these mistakes in the sun salutation, start by performing the flow slowly and carefully and practice the individual asanas independently of each other. Your breath always sets the pace - not your body.