A Yoga Sequence| Sun Salutation A

The Sun Salutation yoga sequence, or Surya Namaskara, where Surya is the Hindu solar deity, is a salute or a way to show appreciation and gratitude to her or to the Sun, the reason life (on this planet) is possible. It is also a great workout, toning your whole body and giving those muscles a good stretch, as well as relaxing the mind.

Yesterday, was the first International Day of Yoga, so what better time to post the first yoga routine on Purely!
This is the Salutation A variation, the most basic of the variations and suitable for all levels.
Practice on an empty stomach and breathe normally throughout. Ensure that you go at you own pace and to your own ability, don't worry about what you think yoga poses are 'supposed' to look like or getting a pose 'perfect', that's not what yoga is about. Yoga is about letting go and finding and doing what feels good!


 1. Mountain Pose/Tadasana

Bring your feet together and spread your toes, pressing into all four corners of your feet. Keep your legs firm by lifting the knee caps a little. Then roll your shoulders back and down, opening and lifting your chest.

2. Upward Salute/Urdhva Hastasana
Keep the knees soft and inhale as you lift the arms to the side, bringing your palms together overhead. Spread your fingers, gently lean back and gaze toward the sky.

 3. Standing Forward Fold/Uttanasana

Exhale as you fold from the hips, bending your knees as much as is necessary and rest your hands on the floor, beside your feet. 

4. Runner's Lunge/Alanasana

Place your palms on the floor next to your feet (if you haven't already done so), and step your right foot back, inhaling as you do so. Keep your left knee directly over your left ankle, your right leg firm, your chest open and your gaze forward.

5. Plank Pose/Uttihita Chaturanga Dandasana

Exhale as you step your left foot back to meet the right, your feet hip-width distance apart. Press up and out of the palms. Keep your shoulders directly over your wrists, feet flexed, and your stomach drawn in (towards your spine).

Inhale as you shift your weight forward a little then hug your elbows into the side body and exhale as you slowly lower down. Make sure your hands are inline with your shoulders.

 6. Cobra/Bhujangasana

Inhale as you gently push up pressing through the tops of your feet. Keep your elbows close to your body, your chest open and your gaze forward.

Exhale back down.

Inhale as you push up, back onto the toes...

7. Downward Facing Dog/Adho Mukha Svanasana

...and exhale as you push back, lifting your hips. Spread your fingers lift, your sit bones toward the sky and move the shoulder blades away from the ears. Press into your palms the soles of your feet, your heels don't need to touch the ground. If your wrists feel strained, press into the area between your index finger and thumb.
Stay here for a few breaths.

8. Runner's Lunge/Alanasana

On your next inhale, step the right foot up, between your palms, into a runner's lunge.  

9. Standing Forward Fold/Uttanasana

Exhale as you step your left foot up to meet the right into a forward fold.

Inhale as you slowly roll up, lifting your arms to the side...

10. Upward Salute/Urdhva Hastasana

...and overhead, into an upward salute. 

11. Mountain Pose/Tadasana

Exhale back into mountain pose, with your hands in prayer position at the heart.

Then repeat! Ideally at least five times.

An interesting factoid (love that word) to leave you with, the ancient Rishis of India recommended the regular practice of Sun Salutation as  different parts of the body are governed by Devas (divine light) or Chakras, and the solar plexus (located behind the navel, the central point of the human body), is connected with the sun. Therefore, with regular practice of this sequence, the solar plexus is enhanced, increasing one's creativity and intuitive abilities!

You can read more here.




  1. Oh, I didn't even know about the Sun Salutation meaning! I think Yoga is very relaxing and a perfect way to let yourself (or your spirit) go! Well done, Vanisah! Very intersting and I'll keep your post in mind when trying it at home! <3 Thank you so much for following me on Instagram, sweetheart! ;-*

    xoxo Ira

    1. That's alright lovely! Yes, yoga is perfect for letting yourself go :)x

  2. What a great feature! I love yoga, especially for stretching before I go jogging, or just to relax. I feel like I've had a major workout without all the sweating lol. Awesome post! x

    ♥.•*¨ Amanda Says ¨*•.♥

    1. Haha yeah, it does feel like that! Thanks Amanda :)x