Sanskrit: Surya Namaskar
Pronunciation: SOOR-yah nah-mah-SKAR
Translation: Surya = sun, Namaskar = salutation
What it is: A flowing sequence of linked poses performed as a warm-up or complete practice. Sun Salutations build heat, stretch the entire body, and synchronise breath with movement.
The sequence:
- Tadasana — Mountain Pose
- Urdhva Hastasana — Upward Salute
- Uttanasana — Standing Forward Fold
- Ardha Uttanasana — Halfway Lift
- Chaturanga Dandasana — Four-Limbed Staff
- Urdhva Mukha Svanasana — Upward-Facing Dog
- Adho Mukha Svanasana — Downward-Facing Dog
Benefits: Full-body warm-up, cardiovascular endurance, flexibility, centres the mind for practice.