I

n many styles of Hatha yoga, a practice begins with a type of warm-ups unique to this Indian discipline - the Sun Salutation or Surya Namaskara.

Surya is the Sanskrit word for sun, and namaskara is a greeting of honor and respect.

The practice of the Sun Salutation has its origins in the worship of Surya, the Hindu solar deity. In the present day, it is used as an effective way to awaken the whole body, preparing it for the asana (physical poses) practice. It can even be used as a whole workout by itself.

It is a perfect warm-up sequence, as well as an introduction to the way poses are linked together on the wave of the breath, a system called Vinyasa.

By weaving together the breath and the movement, you create your own tapestry of grace and stability, both physically and in the subtle realms of your consciousness.

There are numerous different variations of Surya Namaskara sequences, but what they all have in common is that they move the body through an entire range of motion.

The sequence balances strength and flexibility building, expansion and contraction of the spine, as well as movement and stillness.

Each pose counteracts previous one, combining forward bends with backbends, upper body strength with core stability, and hamstring stretch with hips openers - all in one graceful, dance-like sequence.

It can be as rigorous or as gentle as you want it to be. Some styles such as the Ashtanga vinyasa incorporate jumping back and forward to transition between poses, and develop the upper body and the core strength with Chaturanga, a transitional posture that resembles a push-up.

More classical Hatha yoga styles are often gentler and more fluid, with a lot of emphasis on deeper backbend. But all in all they work your muscles and joints the same way.

The sequence I chose here is adapted for beginners and intermediate practitioners. It warms up the spine, strengthens the core muscles and upper body, opens up the hip area and stretches the hamstrings. It can be a part of your warm-up or a full practice in itself.

While Surya Namaskara is traditionally performed at sunrise, which is considered the most spiritually favorable time of the day, you can do the sequence in the afternoon or evening. Just make sure you have not eaten a big meal at least two hours before the practice.

A full round of Surya Namaskara is considered to be two sets of this sequence with the first leading with the right foot, and the second the left foot.

Try three to five rounds of the sequence in the beginning, working up to however many sets you can, depending on your practice. But always remember to synchronize each movement with your breath.

The Sun Salutation

Mountain Pose (Tadasana) - this is the starting position. Begin here with both feet parallel and close to each other. Keep your legs active and spine long, and take a few deep breaths.

Inhale into Extended Mountain Pose (Tadasana Urdhva Hastasana) - stretch the arms up, keep the sides of the torso lifted, but relax the shoulders and look up.

Exhale into Standing Forward Bend (Uttanasana) - bend from the hips all the way to the floor. If your back or hamstrings are tight, keep your knees slightly bent.

Inhale and bring the right leg back into a lunge, keep both hands on the floor.

Exhale and step the left foot back into a plank pose or upper push up, supporting your weight on hands and toes. Retain the exhale a little longer here, as you lower yourself to the floor by bending the elbows (Chaturanga). If you do not have upper body strength yet, you may take the knees down first or come directly toward the floor, but keep the elbows close to the side of your body.

Inhale and roll onto the top of the feet, straighten the arms and push your chest away from the floor. You can keep your knees lifted off the floor into an Upward-facing Dog (Urdhva Muka Svanasana), or keep them on the floor and bend more from the middle back in a Cobra (Bhujangasana).

Exhale and curl your toes under and push the hips up into Downward-facing Dog (Adho Muka Svanasana), which should look like an inverted V. Lengthen the spine from your sacrum through the top of the head. Press the heels toward the floor, or if your hamstring and back are pretty tight, keep your heels lifted and knees slightly bent. Make sure that your hands are shoulder-width apart and feet hip-width apart. You may also stay here for a few breaths.

Inhale and come back into a lunge with the right foot forward between the hands.

Exhale and bring the left foot forward into a Forward Bend (Uttanasana).

Inhale rise back up into Extended Mountain Pose (Tadasana Urdhva Hastasana), with arms together over the head.

Exhale back into Equal Standing with hands in prayer pose in front of the chest (Samasthiti).

Now do the same sequence, this time with the left foot moving backward and forward in both lunges (no. 4 and No. 8).

After the warm-ups, you can go into your yoga postures. But if Surya Namaskara is your full practice, end the sets by going into deep relaxation in Corpse Pose (Savasana).

Lie down on the mat with legs and arms splayed out to the side and palms of the hands facing up. Relax here with your eyes closed for at least five minutes, returning your breath to a natural deep breath.

The Sun Salutation grows on you; after awhile you may feel your morning incomplete without a few rounds of this wonderful sequence. Namaste.

Photos by J. Adiguna Model: Ade Roseyani