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Tips & Resources

Suyra Namaskara Pose of the Month Guide


SURYANAMASKAR translates as salute to the sun.

Practiced individually, these poses build strength. When linked together in this flowing sequence, they keep the mind of the student sharp, and improve coordination, especially when you jump fast. The legs will be agile and light, but they won't be firm, as they are when they are pranasised (energised) by the element of earth in the standing poses.

This flowing sequence, where the emphasis is on rhythm and speed, develops alertness and stamina and brings the whole system to life.

Synchronize your breath with each transition and allow your gaze to follow the direction of the movement as you move from pose to pose.


Tadasana to Urdhva Hastasana

  1. Begin in Tadasana establishing equal weight on both feet.

  2. Bring your palms together in front of your sternum bone.

  3. Sweep your arms up above your head, simultaneously lifting your chest and allowing your gaze to follow your hands.

Moving into Uttanasana

  1. Fold forward into Uttanasana with the hands under the shoulders. Inhale; raise your head, your chest and your gaze forwards.

  2. Exhale and release the trunk into Uttanasana.