A Comprehensive Guide to Sun Salutation Sequences A, B, and C

Sun Salutations are often taught within movement-based yoga settings.

While their original intention may have been more ritualistic and prayer-based, these dynamic sequences became popular over time for their ability to both warm up the body quickly and move the body in many directions.

The series are traditionally breath-based, meaning that each movement happens on a portion of the breath. For this reason, some scholars and researchers have explored the cardiovascular benefits of the series (2).

The three best-known Sun Salutations are classified by the letters A, B, and C, although not all yoga lineages apply these labels to exactly the same sequences. See below for the full sequences.

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Tadasana (Standing Mountain Pose)

Directions:

1. Stand at the top of your mat with your arms by your sides. Your feet can be together or hip-width apart.
2. Align your ankles, knees, and shoulders so your body is symmetrical.
3. With your arms by your sides, turn your upper arm bones to face each other with your palms forward, opening your chest.
4. Keep your chin parallel to the floor.

Utthita Hastasana in Tadasana (Arms Extended in Mountain Pose)

Directions:

1. On an inhale, reach your arms up and in line with your ears.
2. Some lineages add a slight backbend at the top of this movement.

Uttanasana (Standing Forward Bend)

Directions:

1. On an exhale, bring your arms down, reaching wide, and fold forward at your hips.
2. Place your hands by your feet or outer shins or on blocks.
3. Hang your head freely.

Ardha Uttanasana (Half Forward Bend)

Directions:

1. On an inhale, reach your chest forward and lift your torso halfway up, with a long spine.
2. Your hands can be flat outside of your feet, on your outer legs, or on blocks.

Chaturanga Dandasana (Half-Plank Position)

Directions:

1. On an exhale, either step back to Plank Pose and lower halfway or jump directly into Chaturanga, outlined below.
2. Align your wrists under your elbows and bend your elbows halfway, or as low as you can while maintaining a neutral spine, hovering off the floor.
3. Keep your feet and legs hip-width apart.
4. Lift your belly and keep the back of your neck long.

Urdhva Mukha Svanasana (Upward-Facing Dog)

Directions:

1. On an inhale, roll over the tops of your toes so you’re pressing into the tops of your feet. Press your arms toward straight.
2. Keep your thighs lifting away from the floor as your tailbone reaches toward your heels. Ensure your abs are engaged.

Adho Mukha Svanasana (Downward-Facing Dog)

Directions:

1. On an exhale, uncurl your toes back to a flat-footed position, lift your thighs and hips up, and straighten your knees.
2. Make sure your arms are straight and firm.
3. Look between your feet and hold for 5 breaths.

Ardha Uttanasana (Half Forward Bend)

Directions:

1. On an exhale, step forward or jump to land with your feet between your hands.
2. On an inhale, reach your chest forward and lift your torso halfway up, with a long spine.
3. Your hands can be flat outside of your feet, on your outer legs, or on blocks.

Uttanasana (Standing Forward Bend)

Directions:

1. On an exhale, bring your arms down and fold forward at your hips.
2. Place your hands by your feet or outer shins or on blocks.
3. Hang your head freely.

Utthita Hastasana in Tadasana (Arms Extended in Mountain Pose)

Directions:

1. On an inhale, lift your body, reaching your arms up and in line with your ears.
2. Some lineages add a slight backbend at the top of this movement.

Tadasana (Standing Mountain Pose)

Directions:

1. Stand at the top of your mat with your arms by your sides. Your feet can be together or hip-width apart.
2. Align your ankles, knees, and shoulders so your body is symmetrical.
3. With your arms by your sides, turn your upper arm bones to face each other with your palms forward, opening your chest.
4. Keep your chin parallel to the floor.

Tadasana (Standing Mountain Pose)

Directions:

1. Stand at the top of your mat with your arms by your sides. Your feet can be together or hip-width apart.
2. Align your ankles, knees, and shoulders so your body is symmetrical.
3. With your arms by your sides, turn your upper arm bones to face each other with your palms forward, opening your chest.
4. Keep your chin parallel to the floor.

Utkatasana (Chair Pose)

Directions:

1. On an inhale, bend your knees, sit your bum back, and reach your straight arms up toward the sky, coming into Chair Pose.
2. Maintain a long neutral spine.
3. If this is taxing for your neck or shoulders, lower your arms to where you can release any tension in your neck and keep your shoulders down.

Uttanasana (Standing Forward Bend)

Directions:

1. On an exhale, straighten your legs; bring your arms down, reaching wide; and fold forward at your hips.
2. Place your hands by your feet or outer shins or on blocks.
3. Hang your head freely.

Ardha Uttanasana (Half Forward Bend)

Directions:

1. On an inhale, reach your chest forward and lift your torso halfway up, with a long spine.
2. Your hands can be flat outside of your feet, on your outer legs, or on blocks.

Chaturanga Dandasana (Half-Plank Position)

Directions:

1. On an exhale, either step back to Plank Pose and lower halfway or jump directly into Chaturanga, outlined below.
2. Align your wrists under your elbows and bend your elbows halfway, or as low as you can while maintaining a neutral spine, hovering off the floor.
3. Keep your feet and legs hip-width apart.
4. Lift your belly and keep the back of your neck long.

Urdhva Mukha Svanasana (Upward-Facing Dog)

Directions:

1. On an inhale, roll over the tops of your toes so you’re pressing into the tops of your feet. Press your arms toward straight.
2. Keep your thighs lifting away from the floor as your tailbone reaches toward your heels. Ensure your abs are engaged.

Adho Mukha Svanasana (Downward-Facing Dog)

Directions:

1. On an exhale, uncurl your toes back to a flat-footed position, lift your thighs and hips up, and straighten your knees.
2. Make sure your arms are straight and firm.
3. Look between your feet and hold for 5 breaths.

Virabhadrasana 1 (Warrior 1), right side

Directions:

1. Step your RIGHT foot forward between your hands and spin your back foot flat, so your toes are turned out to the side and the arch of your back foot is in line with the heel of your front foot.
2. Bend your front knee and, on an inhale, lift your pelvis and torso upright, opening your chest to the side.
3. Bring your arms straight in line with your shoulders, reaching them long and straight. Or bring your palms to touch in the center of your chest.

Chaturanga Dandasana (Half-Plank Position)

Directions:

1. As you exhale, bring your hands to the floor on either side of your front foot, step back into Plank, and start to lower toward Chaturanga.
2. Align your wrists under your elbows and bend your elbows halfway, or as low as you can while maintaining a neutral spine, hovering off the floor.
3. Keep your feet and legs hip-width apart.
4. Lift your belly and keep the back of your neck long.

Urdhva Mukha Svanasana (Upward-Facing Dog)

Directions:

1. On an inhale, roll over the tops of your toes so you’re pressing into the tops of your feet. Press your arms toward straight.
2. Keep your thighs lifting away from the floor as your tailbone reaches toward your heels. Ensure your abs are engaged.

Adho Mukha Svanasana (Downward-Facing Dog)

Directions:

1. On an exhale, uncurl your toes back to a flat-footed position, lift your thighs and hips up, and straighten your knees.
2. Make sure your arms are straight and firm.
3. Look between your feet and hold for 5 breaths.

Virabhadrasana 1 (Warrior 1), left side

Directions:

1. Step your LEFT foot forward between your hands and spin your back foot flat, so your toes are turned out to the side and the arch of your back foot is in line with the heel of your front foot.
2. Bend your front knee and, on an inhale, lift your pelvis and torso upright, opening your chest to the side.
3. Bring your arms straight in line with your shoulders, reaching them long and straight. Or bring your palms to touch in the center of your chest.

Chaturanga Dandasana (Half-Plank Position)

Directions:

1. As you exhale, bring your hands to the floor on either side of your front foot, step back into Plank, and start to lower toward Chaturanga.
2. Align your wrists under your elbows and bend your elbows halfway, or as low as you can while maintaining a neutral spine, hovering off the floor.
3. Keep your feet and legs hip-width apart.
4. Lift your belly and keep the back of your neck long.

Urdhva Mukha Svanasana (Upward-Facing Dog)

Directions:

1. On an inhale, roll over the tops of your toes so you’re pressing into the tops of your feet. Press your arms toward straight.
2. Keep your thighs lifting away from the floor as your tailbone reaches toward your heels. Ensure your abs are engaged.

Adho Mukha Svanasana (Downward-Facing Dog)

Directions:

1. On an exhale, uncurl your toes back to a flat-footed position, lift your thighs and hips up, and straighten your knees.
2. Make sure your arms are straight and firm.
3. Look between your feet and hold for 5 breaths.

Ardha Uttanasana (Half Forward Bend)

Directions:

1. Step or hop to the top of your mat.
2. On an inhale, reach your chest forward and lift your torso halfway up, with a long spine.
3. Your hands can be flat outside of your feet, on your outer legs, or on blocks.

Uttanasana (Standing Forward Bend)

Directions:

1. On an exhale, bring your arms down, reaching wide, and fold forward at your hips.
2. Place your hands by your feet or outer shins or on blocks.
3. Hang your head freely.

Utkatasana (Chair Pose)

Directions:

1. On an inhale, bend your knees, sit your bum back, and reach your straight arms up toward the sky, coming into Chair Pose.
2. Maintain a long neutral spine.
3. If this is taxing for your neck or shoulders, lower your arms to where you can release any tension in your neck and keep your shoulders down.

Tadasana (Standing Mountain Pose)

1. Stand at the top of your mat with your arms by your sides. Your feet can be together or hip-width apart.
2. Align your ankles, knees, and shoulders so your body is symmetrical.
3. With your arms by your sides, turn your upper arm bones to face each other with your palms forward, opening your chest.
4. Keep your chin parallel to the floor.

Tadasana (Standing Mountain Pose)

Directions:

1. Stand at the top of your mat with your arms by your sides. Your feet can be together or hip-width apart.
2. Align your ankles, knees, and shoulders so your body is symmetrical.
3. With your arms by your sides, turn your upper arm bones to face each other with your palms forward, opening your chest.
4. Keep your chin parallel to the floor.

Utthita Hastasana in Tadasana (Arms Extended in Mountain Pose)

Directions:

1. On an inhale, reach your arms up and in line with your ears.
2. Add a slight backbend at the top of this movement by taking your arms farther back and looking up to the sky.

Uttanasana (Standing Forward Bend)

Directions:

1. On an exhale, bring your arms down, reaching wide, and fold forward at your hips.
2. Place your hands by your feet or outer shins or on blocks.
3. Hang your head freely.

Ardha Uttanasana (Half Forward Bend)

Directions:

1. On an inhale, reach your chest forward and lift your torso halfway up, with a long spine.
2. Your hands can be flat outside of your feet, on your outer legs, or on blocks.

Anjanayasana (Low Lunge Pose), right side

Directions:

1. On an exhale, step your LEFT foot back and lower your LEFT knee to the floor, keeping your front knee bent.
2. As you inhale, lift your torso upright with your arms in line with your ears, reaching up.

Plank Pose to transition

Directions:

1. Place your hands on either side of your front foot.
2. Lift your back knee and step back to Plank Pose.

Knees-Chest-Chin to transition

Directions:

1. From Plank Pose, exhale to lower your knees, chest, and chin (in that order) toward the floor.
2. Your bum will still be in the air initially.
3. Press your chest through your arms and lengthen your spine all the way down to the floor.

Bhujangasana (Cobra Pose)

Directions:

1. On an inhale, press your arms toward straight with your hips and thighs remaining on the floor. You’ll be in a backbend.
2. Pull your belly in and keep your legs strong.
3. Align your wrists and elbows.

Adho Mukha Svanasana (Downward-Facing Dog)

Directions:

1. On an exhale, uncurl your toes, stepping back to a flat-footed position. Lift your thighs and hips up and straighten your knees. Press your hips back over your feet.
2. Make sure your arms are straight and firm.
3. Look between your feet and hold for 5 breaths.

Anjanayasana (Low Lunge Pose), left side

Directions:

1. On an exhale, step your LEFT foot between your hands and lower your RIGHT knee to the floor.
2. Bend your front knee.
3. As you inhale, lift your torso upright with your arms in line with your ears.

Plank Pose to transition

Directions:

1. Place your hands on either side of your front foot.
2. Lift your back knee and step back to Plank Pose.

Knees-Chest-Chin

Directions:

1. From Plank Pose, exhale to lower your knees, chest, and chin (in that order) toward the floor.
2. Your bum will still be in the air initially.
3. Press your chest through your arms and lengthen the spine all the way down.

Bhujangasana (Cobra Pose)

Directions:

1. On an inhale, press your arms toward straight with your hips and thighs remaining on the floor. You’ll be in a backbend.
2. Pull your belly in and keep your legs strong.
3. Align your wrists and elbows.

Adho Mukha Svanasana (Downward-Facing Dog)

Directions:

1. On an exhale, curl your toes back under and lift your thighs and hips up and back to Downward-Facing Dog.
2. Make your arms straight and firm.
3. Look between your feet and hold for 5 breaths.

Ardha Uttanasana (Half Forward Bend)

Directions:

1. Step or jump forward on an exhale.
2. On an inhale, reach your chest forward and lift your torso halfway up, with a long spine.
3. Your hands can be flat outside of your feet, on your outer legs, or on blocks.

Uttanasana (Standing Forward Bend)

Directions:

1. On an exhale, take your arms wide and fold forward at your hips.
2. Place your hands by your feet or outer shins or on blocks.
3. Hang your head freely.

Utthita Hastasana in Tadasana (Arms Extended in Mountain Pose)

Directions:

1. On an inhale, reach your arms out to the sides and rise to standing.
2. Lean back to open your chest more.

Tadasana (Standing Mountain Pose)

Directions:

1. Stand at the top of your mat, with your arms by your sides. Your feet can be together or hip-width apart.
2. Align your ankles, knees, and shoulders so your body is symmetrical.
3. With your arms by your sides, turn your upper arm bones to face each other with your palms forward, opening your chest.
4. Keep your chin parallel to the floor.

In addition to yoga’s plethora of general benefits, Sun Salutations have some unique advantages all their own.

Sun Salutations improve mobility of your entire body

In 2019, a study looking at the kinematics (the study of objects in motion) of Sun Salutations found that the alternating movements in the series increased mobility in most of the body’s joints (3).

Sun Salutations connect you to your breath

Sun Salutations are breath-based sequences, meaning that each movement within the series is traditionally performed in coordination with your breath.

Sun Salutations are ritualistic

These powerful sequences are rooted in deep breathing and often considered a moving meditation.

Sun Salutations offer cardiovascular benefits

In addition to the study mentioned earlier, another 2021 study found that just 10 minutes of Sun Salutations — which the researchers classified as “high intensity Hatha yoga” — was enough to raise participants’ heart rate (4).

This is promising for people who don’t often have time for a long workout.

Sun Salutations are accessible

You can intensify or pare down these sequences, depending on what you prefer to do on any particular day.

Sun Salutations reduce stress

A recent study found that the Sun Salutations had a much more significant impact on practitioners’ anxiety and stress levels than aerobic exercise did (5).

Because Surya Namaskara A and B are dedicated to the sun, they can be nice to practice first thing in the morning. You may notice that many studios and practitioners face east because it’s the direction of the sunrise.

Even so, you can perform Sun Salutations at any time of day, particularly given which sequence you choose to do.

In certain yoga lineages, the third common Sun Salutation sequence, Surya Namaskara C, is sometimes called Chandra Namaskara, meaning “Moon Salute,” and is performed in the late afternoon or evening.

The beauty of the Sun Salutations is that they are their own form of warmup. Some lineages, such as the Ashtanga method, start every class in Tadasana and go directly into the sequence. Other lower intensity classes may spend the entire class building up to one round.

Depending on how much time you spend being active during the day, you may want to consider a light warmup beforehand.

For example, you can come into a tabletop position first to warm up your wrists or hold a longer Downward Dog in the beginning while you pedal your legs and let your body settle.

Surya Namaskara A typically consists of 9 poses. It generally precedes Surya Namaskara B.

Surya Namaskara B is a 17-pose sequence. It tends to be more rigorous and is often taught in higher intensity classes. It generally comes after the A series.

Surya Namaskara C differs from lineage to lineage. For example, in the teacher Satchidananda’s lineage, Integral Yoga, the postures that make up the C flow are similar to poses that make up the Chandra Namaskar, or the Moon Salutation Flow, in other lineages.

In other Vinyasa styles, such as the YogaWorks method, some teachers will call beginner’s Sun Salutations Surya Namaskara C. These are Sun Salutations that are broken down and include a lot of modifications.

Sun Salutation C is a bit of a wild card in that it can be done in anticipation of Sun Salutation A, later in the sequence, or as a stand-alone sequence.

If you have tight hamstrings, try this:

• Bend your knees in any pose where you’re folded down toward the floor, like Downward-Facing Dog, Uttanasana, or Ardha Uttanasana.

If you need to build core strength, try this:

• Put your knees down for Chaturanga or Plank Pose.

If you have lower back pain or tightness, try this:

• In poses where you are folded and your legs are straight, consider bending your knees.
• Avoid Upward-Facing Dog and stick to Cobra Pose.

If you have tight shoulders, try this:

• Any time your arms are overhead and in line with your ears (Utthita Hastasana, Downward-Facing Dog, Utkatasana, Warrior 1, Low Lunge), take your arms wider than shoulder width into more of a V-shaped position.
• In Downward-Facing Dog, you can turn your hands and arm bones out to exaggerate external rotation of your shoulder joint, which helps keep your neck spacious.

If you have neck pain, try this:

• Don’t worry about looking up whenever you lift your arms (as in Chair Pose, Warrior 1, or Low Lunge). Look straight ahead instead.
• In Chaturanga, try shifting forward before lowering, which prevents your neck from collapsing.

• Remember, these are breath-based flows, meaning that traditionally there is half a breath or 1 full breath per movement. If you are unable to do this cadence, try lengthening your hold of the posture rather than rushing your breathing.
• Modifications do not necessarily make the poses easier. Modifying a pose is not cheating or taking the easy route. Variations and modifications are excellent ways to learn how to engage the proper muscles and move from the right muscles.
• Though this is a dynamic sequence that moves fairly quickly, there’s no need to rush. Feel free to take extra breaths in poses or hold poses for as long as they feel good to you.

The Sun Salutations are well-rounded movement sequences that help you connect to your breath and body. They are dynamic, which means they can also be a whole lot of fun!

While they have historic roots, you can spice them up in many ways and adapt them to how you feel on any given day.