Lesson 5 of 14 · Yoga & anatomy

Sun Salutation

Twelve positions. Two sides. One round.

Sūrya Namaskāra from your class notes, with a complete 12-position table, breath cues, side changes and historical context.

Notes: Daniel Fewtrell · Edited 14 September 2026
Educational study material · No named teacher review recorded

01 · Study

Saluting the sun

Sūrya means sun; namaskāra means salutation or greeting. Your notes place this practice within modern Haṭha yoga and connect it with the early morning, daytime and sunset.

Sun worship has a much older history than today’s linked posture routines. The note ‘introduced in the 1800s’ is too definite: the modern sequence’s origins are debated, and its popularisation in the early twentieth century is better documented, including the work of the Rajah of Aundh.

Further reading: Sun Salutation · historical overview and references ↗

02 · Study

How the notes count a round

12Positions in the first set

12Positions with the other leading leg

24Positions in one complete round

These are repeated positions, not 24 unique postures. In the first set, step the right foot back at position 4 and bring the right foot forwards at position 9. In the second set, use the left foot at both transitions. Other schools may define ‘round’ differently, so name the convention before counting.

Further reading: Art of Living · Two sets of twelve ↗

03 · Study

The twelve-position study table

This version uses Parvatāsana at positions 5 and 8, following the notes. Many other versions insert plank at position 5. Practise a single taught version rather than switching between them mid-sequence. Take extra breaths whenever a transition needs more time.

Count	Sanskrit · English	Breath / study cue
1	Praṇāmāsana · Prayer pose	Exhale as the palms meet; then breathe naturally.
2	Hasta Uttānāsana · Raised-arms pose	Inhale; lift within a comfortable range.
3	Pādahastāsana · Standing forward fold	Exhale; soften the knees as needed.
4	Aśva Sañcālanāsana · Equestrian pose / low lunge	Inhale; right foot back in set one, left in set two.
5	Parvatāsana · Mountain / inverted-V position	Exhale; step the other foot back and raise the hips.
6	Aṣṭāṅga Namaskāra · Eight-point salute	Breath mark unclear. Confirm the transition with your teacher; do not force a breath hold.
7	Bhujaṅgāsana · Cobra	Inhale; lift the chest without pushing into the lower back.
8	Parvatāsana · Inverted-V position	Exhale; move back and lift the hips.
9	Aśva Sañcālanāsana · Low lunge	Inhale; right foot forwards in set one, left in set two.
10	Pādahastāsana · Standing forward fold	Exhale; bring the back foot forwards.
11	Hasta Uttānāsana · Raised-arms pose	Inhale; rise with control, knees soft if helpful.
12	Praṇāmāsana · Prayer pose	Exhale; return the hands to the chest.

04 · Study

Names that need context

Aṣṭāṅga Namaskāra means an eight-part salutation: conventionally two feet, two knees, two hands, chest and chin contact the ground. It is not a name for the whole Aṣṭāṅga Vinyāsa method. Do not force the chin or chest down; a teacher can substitute a supported transition.

In this sequence, Parvatāsana refers to an inverted-V position, not upright Tāḍāsana. Pādahastāsana is used as the class’s forward-fold name; it need not require placing hands under feet as in the distinct hand-under-foot posture taught in some other systems.

Further reading: Sun Salutation · sequence variations ↗

05 · Study

Morning, sunset and symbolism

The notes favour early morning and suggest avoiding practice after sunset because the body needs ‘feminine energy’. Treat that as a traditional or symbolic explanation, not a biological requirement or a rule based on sex or gender.

There is no general medical prohibition on practising after sunset. Choose a time when you feel comfortable and alert, allow digestion after a substantial meal, and adjust intensity if vigorous practice makes it harder for you to settle for sleep. Never look directly at the sun.

Further reading: NCCIH · Yoga effectiveness and safety ↗

06 · Study

Learn the transitions as well as the names

The breath columns are a learning rhythm, not a speed target. You can study the names first, then ask your teacher to demonstrate the uncertain transition. Gazes and holds were not recorded clearly enough to reconstruct them as original notes.

Use knee padding, blocks or a supported alternative as needed.
Step rather than jump; pause when moving between the floor and standing.
Avoid forcing forward folds, backbends or weight-bearing through painful wrists.
Get individual advice for pregnancy, recent injury, dizziness or a relevant health condition.

Further reading: NCCIH · Yoga effectiveness and safety ↗

From notebook to page

Drawn from the two Sūrya Namaskāra pages. The second photograph is blurred: the pose order can be identified, but not every breath mark can be transcribed confidently. The table is an edited study reconstruction, with the uncertain step clearly marked. It does not replace the separate teacher-specific Sun Salutation C resource.

Spelling has been standardised and explanations added. Traditional teaching cues, anatomical facts and uncertain handwriting are distinguished in the text. These pages support learning alongside appropriate teaching.