April 18, 2023 4 min read

Do you ever feel pressed for time to squeeze in a workout or some yoga session as part of your regular schedule? But what if I tell you you can follow a special sequence of yoga postures in just 10 minutes?

Sun Salutation C or Surya Namaskar (Sur-yah-Namah-skar​): 

Sun Salutation  is a popular yoga sequence combining dynamic movements and focused breathing to create a meditative and invigorating practice. The 12-powerful yoga sequence is often used as a warm-up or a full practice in and of itself and is a great way to build flexibility and mindfulness. 

Sun Salutation yoga:

Sun Salutation yoga :

involves a series of postures that flow together seamlessly and can be practiced at any level of experience to rejuvenate and recharge.

 In this guide, we will take a step-by-step approach to learn how to do Sun Salutation C poses,exploring each pose in detail to help you achieve a safe and effective practice.

So, if you have limited time, you must follow this pose for a wholesome workout session. 

How to do sun salutation C? 

How to do sun salutation C?

Tadasana (Mountain Pose) -

Mountain pose

Begin standing at the top of your mat with your feet together or hip-width apart. Bring both your palms together in front of your chest. Ground down through your feet, engage your leg muscles, and lift through the crown of your head.

2 Urdhva Hastasana (Upward Salute) -

Yoga Pose: Upward Salute Pose

Inhaling is the next step inthe sun salutation pose. In a gesture of prayer, raise your arms upward and clasp your hands. Reach your fingertips towards the sky, and lengthen your spine.

3 Uttanasana (Standing Forward Bend) -

Standing Forward Bend Girl

Exhale, hinge at your hips, and fold forward, keeping your legs straight. Place your fingertips on the floor or blocks, and let your head hang heavy.

4 Anjaneyasana (Low Lunge) -

Low Lunge Pose

The fourth pose in  sun salutation involves inhaling, stepping your right leg back, and lowering your right knee to the floor. Keep your left knee at a right angle, and press your hips forward. Place your hands on your left thigh or the floor.

5 Plank Pose -

Girl practice  Plank Pose

Exhale, step your left leg back to Plank Pose, and hold for a moment. Keep your wrists under your shoulders, engage your core, and keep your legs straight.

6 Chaturanga Dandasana (Four-Limbed Staff Pose) -

Four-Limbed Staff Pose

Slowly lower to Chaturanga Dandasana, keeping your elbows close to your body at the sixth step ofthe sun salutation pose. Keep your shoulders aligned with your elbows, and engage your core and leg muscles.

7 Urdhva Mukha Svanasana (Upward-Facing Dog Pose) -

Yoga Upward Facing Dog Pose

Inhale, roll over your toes, and lift your chest into Upward-Facing Dog Pose. Keep your arms straight, and press the tops of your feet and hands into the floor.

8 Adho Mukha Svanasana (Downward-Facing Dog Pose) -

Girl practice Adho Mukha Svanasana Facing Dog Pose

Exhale, lift your hips up and back and come into Downward-Facing Dog Pose. Keep your arms and legs straight, and press your heels towards the floor.

9Anjaneyasana (Low Lunge) -

 Low Lunge Pose

Followingthe sun salutation yoga sequence, inhale at the ninth step, move your right foot between both hands and lower your left knee to the floor. Press your hips forward, and place your hands on your right thigh or the floor.

10 Uttanasana (Standing Forward Bend) 

Standing Forward Bend pose

Exhale, step your left foot forward to meet your right foot, and fold forward into Uttanasana. Keep your legs straight, and place your fingertips on the floor or blocks.

11 Urdhva Hastasana (Upward Salute) -

Upward Salute Pose

Inhale, come up to Urdhva Hastasana, and bring your palms together in front of your chest. Reach your fingertips towards the sky, and lengthen your spine.

12 Tadasana (Mountain Pose) -

Mountain Pose

Exhale at the last step of sun salutation yoga, return to Tadasana and bring both your palms together in front of your chest. Stand tall, and take a moment to pause and breathe.

Repeat the sequence, starting with the left leg in step 4. 

Benefits of Sun Salutations C :

Some of the great benefits ofSun Salutation C include:

1 Improves flexibility:

Improves flexibility

The Sun Salutation sequence involves a range of stretching movements that improve flexibility in the muscles, joints, and spine.

2 Builds strength:

Builds strength

The sequence of movements in Surya Namaskar works for the major muscle groups, helping to tone and strengthen the body.

3 Increases cardiovascular health:

Increases cardiovascular health

Sun Salutations'fast-paced nature improves cardiovascular health and endurance.

4 Improves lung capacity and breathing:

Improves lung capacity and breathing

The deep breathing techniques used inSun Salutations improve lung capacity and breathing.

5 Boosts circulation:

Boosts circulation

Increased blood flow and improved body oxygenation are a few of the major benefits of this yoga practice.

6 Enhances mental clarity:

Enhances mental clarity

The focus required duringSun Salutations enhances mental clarity and concentration.

7 Reduces stress:

Reduces stress for mind

The combination of movement and breathing in this restorative yoga practice promotes relaxation and reduces stress.

8 Promotes weight loss:

Promotes weight loss

Sun Salutationshelp burn calories and support healthy weight management.

9 Supports digestive health:

Supports digestive health

The movements in Surya Namaskar improve digestion and support healthy elimination.

10 Boosts energy:

Energy boost board

Regular practice ofthe Sun Salutations sequence increases overall energy and vitality.

Ready To Get Started?

IncorporatingSun Salutation into your yoga practice is a powerful way to improve flexibility, build strength, and cultivate mindfulness. Regularly practicing this sequence improves your overall physical and mental health, enhancing your overall well-being. 

As you continue to practiceSun Salutation, your body becomes more comfortable with the poses and movements as you move more deeply into the practice. 

So take your time, breathe deeply, and enjoy the journey!

Nikita Parihar
Nikita Parihar

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