The Sun Salutations of Yoga - 7 Traditional Variations

Practice a beginner-friendly Surya Namaskar variation that minimizes strain and emphasizes breath timing. Alternate brief lunges with down dog, cat pose, and neutral spine to build confidence and form.

Lengthen the lunge and add plank and cobra poses in variation 1 of the sun salutations, a widely used sequence in India performed in even cycles to balance both sides.

Variation 2 adds the advanced 12-count method, increasing strength by touching the ground with only feet and hands when required, and is always practiced in an even number of cycles.

Explore variation 3 of Surya Namaskar A in the Ashtanga Vinyasa system, adding a jump and two-part forward bend with legs together, flowing from plank to down dog with breath.

Explains variation 4 Surya Namaskar B in the Ashtanga Vinyasa system, the longest and strongest variation with the usual postures, including plank, chaturanga, upward dog, downward dog, and warrior one.

Explore variation 5 of Surya Namaskar in the Iyengar system, using chaturanga dandasana as the central pivot, with straight up arms, no backbend, and a jump back into downward dog.

Add Anjaneyasana to variation 6 of the sun salutations, guiding a low crescent lunge with backbends, breath coordination, and rhythm through extended breaths and multiple cycles.

Examine each yoga posture and transition in detail, using the Arsenal manual as a reference to move safely between variations and remember one variation before trying another.

Begin with the Namaste posture: stand tall with feet together, relax yet upright, press palms together lightly, keep elbows angled slightly downward, and shoulders open in neutral alignment.

Explore raised hands variations in sun salutations, from palms forward to palms together, and learn safe alignment with engaged belly and active legs during upward reach.

Learn the standing forward bend with feet together in yoga, and protect your lower back by bending the knees to fold, then gradually straighten with a flat back.

Explore the raised head forward bend as a transitional pose in sun salutations, moving from down dog to chaturanga with baby head up options.

Explore three lunges—low lunge, high lunge, and low crescent lunge—enter from forward bend or down dog, and cue hip forward, chest out of the way, and neck alignment.

Practice the low crescent lunge, flow from forward bend into lunge and into crescent in one inhale, then return through down dog and forward fold.

Achieve a straight line from head to heels in the plank with neutral shoulders and engaged core, then lift the back knee during the lunge transition.

Explore Ashtanga Namaskar, a salute with eight body parts touching the ground—hands, feet, knees, chest, and chin. Start from plank and lower with elbows close to the body.

Master the low plank by maintaining a straight line from head to heels with elbows tucked, then progress from knee pushups to full chaturanga through careful, incremental steps.

Explore cobra pose variations with a back-strength focus, using feet together or apart, chest up and shoulders back, avoiding heavy hand push and keeping hips on the ground for safety.

Enter downward facing dog from cobra, upward facing dog, or a lunge, focusing on hand‑to‑foot distance, heels down when possible, and lengthening the lower back with shoulders and beginner modifications.

Explore the upward facing dog as an alternative to cobra in some styles, and learn a slow transition to downward dog with shoulders above wrists and a relaxed back.

Learn the squat chair pose from the Mysore ashtanga tradition, with feet together, knees bent, arms raised, arching the back and looking up through the thumbs, noting regional namaskar variations.

Master Warrior One alignment with front knee over the heel and proper back foot placement, and learn beginner options like hip lift or back heel lift, arms raised, gaze forward.

Explore the cat pose as a single posture with two movements, moving in a wave from upward to downward, while maintaining hands under shoulders and knees under hips.

Explore jumping back and forward in sun salutations, transitioning from plank to Chaturanga with control, while building core strength, shoulder safety, and smooth forward bends.

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