5 sun salutation variations to supercharge your morning
What's the story
Sun salutation, or Surya Namaskar, is an ancient yoga sequence that can energize your mornings. This practice involves a series of postures that promote flexibility, strength, and balance. By incorporating variations into your routine, you can target different muscle groups and keep your practice dynamic. Here are five sun salutation variations to help you start your day with vitality and focus.
Traditional flow
Classic sun salutation
The classic sun salutation is a staple in most yoga practices. It includes 12 poses that flow into one another smoothly. This variation works on the whole body, enhancing flexibility and strength. It begins with mountain pose and moves through forward bend, plank, cobra, and downward dog before returning to standing poses. Practicing this regularly can improve posture and core stability.
Empowering sequence
Warrior sun salutation
The warrior sun salutation adds an empowering twist to the traditional flow. It incorporates warrior poses, which build strength in the legs and arms while improving balance. This variation starts with a strong stance in warrior one or two before transitioning into other sun salutation poses. It's great for those looking to enhance their lower body strength while maintaining a dynamic flow.
Calming flow
Moon salutation
The Moon Salutation offers a calming alternative to the energizing Sun Salutation. It features poses that promote relaxation and mindfulness, making it ideal for those who prefer a gentler start to their day. This variation includes poses like Crescent Lunge and Side Stretch, focusing on fluid movements that ease tension in the body.
Expansive practice
Heart-opening sun salutation
Focusing on heart-opening poses, this variation emphasizes deep breathing and expansion across the chest area. It includes poses such as the upward-facing dog and camel pose within its sequence, promoting emotional release as well as physical flexibility. Practicing these movements regularly can lead to improved lung capacity and emotional well-being.
Energizing flow
Dynamic sun salutation
The dynamic sun salutation is all about quick transitions between poses, giving an energetic boost to those who practice it. This variation is ideal for those who want to add a cardio element to their yoga routine. It includes rapid-fire movements, like jumping from downward dog to forward bend, without pausing too long between each pose. This keeps the heart rate up throughout the session.