Summer is just around the corner, and with it comes a season of change and activity. For busy moms, the shift from school routines to summer fun can be a bit overwhelming. But there's a practice that can help ease this transition—yoga sun salutations. In fact, sun salutes are commonly done to celebrate summer solstice, the longest day of the year, which falls on Thursday, June 20th this year. You can find many yogis, including myself, doing 108 sun salutations on this day with the intention of stoking the inner fire and celebrating the powerful energy of the sun.

Whether you're a yoga enthusiast or just starting out, incorporating sun salutations into your daily routine can provide a moment of peace and grounding. In this blog post, we'll explore three different variations of sun salutations to help you welcome summer with open arms and a calm mind.

What Is a Yoga Sun Salutation?

Sun salutations, or "Surya Namaskar" in Sanskrit, are a series of yoga poses performed in a sequence to create a flow of movement. Each pose is synchronized with your breath, creating a moving meditation that warms up the body, increases flexibility, and calms the mind.

The beauty of sun salutations lies in their simplicity and adaptability. They can be modified to suit any fitness level or schedule, making them perfect for busy moms. By incorporating sun salutations into your routine, you create a moment of mindfulness that can set a positive tone for the entire day.

How and When to Practice

Finding time for yoga can be challenging, especially for moms juggling multiple responsibilities. However, sun salutations are versatile and can be practiced anytime that fits your schedule. Here are 3 tips for incorporating them into your day:

Morning Practice

Starting your day with sun salutations can energize your body and mind, setting a positive tone for the day ahead. Try waking up a few minutes earlier to enjoy the tranquility of the early morning. The gentle movement and focus on breath can help you feel centered and ready to face whatever the day brings. I love a few rounds of half sun salutations in the morning or, if I'm feeling awake, a full Surya Namaskar.

Midday Rejuvenation

If mornings are too hectic, consider taking a break during the day for a quick sun salutation session. For me, I pick one spot between work meetings or clients and do a few rounds; I don't even roll out a mat. I just get up from my seat and start saluting the sun! It can serve as a reset button, helping you refocus and recharge. Whether you're at home or work, find a quiet space where you can take a few moments to yourself.

Evening Wind Down

Ending your day with sun salutations can help release the tension and stress that may have accumulated throughout the day. It's a great way to transition from the busyness of the day to a more peaceful evening. Dim the lights and allow yourself to unwind. Half sun salutations are a great option for evening time as they don't heat up the body too much and are a fun practice to do with the kids if they're up for it.

Surya Namaskar

The traditional Surya Namaskar, or Sun Salutation A, is a foundational sequence in many yoga practices. It consists of a series of poses that flow seamlessly from one to the next, each coordinated with your breath. Here's a step-by-step guide to performing Surya Namaskar:

Mountain Pose (Tadasana)

Stand tall with your feet together, arms by your sides. Take a deep breath in and ground yourself (feel your feet on the ground).

Upward Salute (Urdhva Hastasana)

Inhale and sweep your arms overhead, reaching for the sky. Look up and feel the stretch.

Standing Forward Bend (Uttanasana)

Exhale and fold forward from your hips, bringing your hands to the floor or shins. Relax your neck.

Runner's Lunge

Inhale, place your hands outside of your feet, extend your right leg back, and allow your knee to drop on the floor in the runner's lunge. Lift your chest and head.

Downward Facing Dog (Adho Mukha Svanasana)

Exhale, lift your hips up, and place your left foot back even with the right foot. Lift your hips high, slowly straightening your knees while pushing your chest towards your thighs.

Cat Bow or Eight Limbs Salutation (Ashtanganamaskar)

On the next exhale, lower your knees to the floor, transitioning from cat pose, and let your chest lead you all the way to the floor. Keep your elbows close to your body.

Cobra (Bhujangasana)

Inhale, squeeze your shoulder blades together to lift your chest. Press your thighs and feet together and down towards the floor.

Downward Facing Dog (Adho Mukha Svanasana)

Exhale, lift your torso up, transitioning through a cat pose, tuck your toes, and lift your hips up and back into a downward-facing dog.

Runner's Lunge

Inhale, place your right foot forward between your hands and your left leg back. Drop your left knee to the floor, lift your chest and head, while you draw your pelvis forward and down to feel the stretch.

Standing Forward Bend (Uttanasana)

Exhale, fold forward again, allowing yourself to relax deeper into the pose.

Upward Salute (Urdhva Hastasana)

Inhale and sweep your arms overhead again, reaching for the sky and feeling the stretch in your body.

Mountain Pose (Tadasana)

Exhale, come back to standing with arms by your sides.

Congratulations on completing a gentle flow sequence! Repeat this sequence a few times, moving with your breath. Surya Namaskar is a powerful way to start your day with intention and gratitude.

Vinyasa Sun Salutation

For those who enjoy a more dynamic practice, the Vinyasa Sun Salutation offers a continuous flow of movement. Vinyasa means "to place in a special way," and this style emphasizes the coordination of breath and movement. Here's how to practice the Vinyasa Sun Salutation:

Mountain Pose (Tadasana)

Stand tall with your feet together, arms by your sides. Take a deep breath in and ground yourself.

Upward Salute (Urdhva Hastasana)

Inhale and sweep your arms overhead, reaching for the sky. Look up and feel the stretch.

Standing Forward Bend (Uttanasana)

Exhale and fold forward from your hips, bringing your hands to the floor or shins. Relax your neck.

Halfway Lift (Ardha Uttanasana)

Inhale and lift your torso halfway up, extending your spine. Place your hands on your shins or knees.

Plank Pose to Chaturanga Dandasana

Exhale and step back into plank pose, then lower your body halfway down into Chaturanga. You can also substitute Cat Bow here! (I have been loving this lately).

Upward-Facing Dog (Urdhva Mukha Svanasana)

Inhale and roll onto the tops of your feet, lifting your chest and thighs off the floor.

Downward-Facing Dog (Adho Mukha Svanasana)

Exhale and lift your hips up and back, forming an inverted V shape.

Halfway Lift (Ardha Uttanasana)

Inhale and step or hop your feet to your hands, lifting your torso halfway up.

Standing Forward Bend (Uttanasana)

Exhale and fold forward again, relaxing into the pose.

Upward Salute (Urdhva Hastasana)

Inhale and sweep your arms overhead, coming back to standing.

Mountain Pose (Tadasana)

Exhale and bring your arms back to your sides.

The Vinyasa Sun Salutation is a great way to build heat and energy in the body. It keeps you moving and helps develop strength and flexibility.

Half Sun Salutation

If you're short on time or looking for a gentler option, the Half Sun Salutation is perfect. This variation focuses on the basic movements and can be done in just a few minutes. Here's how to perform the Half Sun Salutation:

Mountain Pose (Tadasana)

Stand tall with your feet together, arms by your sides. Take a deep breath in and ground yourself.

Upward Salute (Urdhva Hastasana)

Inhale and sweep your arms overhead, reaching for the sky. Look up and feel the stretch.

Standing Forward Bend (Uttanasana)

Exhale and fold forward from your hips, bringing your hands to the floor or shins. Relax your neck.

Halfway Lift (Ardha Uttanasana)

Inhale and lift your torso halfway up, extending your spine. Place your hands on your shins or knees.

Standing Forward Bend (Uttanasana)

Exhale and fold forward again, relaxing into the pose.

Upward Salute (Urdhva Hastasana)

Inhale and sweep your arms overhead, coming back to standing.

Mountain Pose (Tadasana)

Exhale and bring your arms back to your sides.

Repeat this sequence several times, moving with your breath. The Half Sun Salutation is a gentle way to stretch and wake up your body, making it perfect for beginners or those with limited time.

Incorporating sun salutations into your daily routine can provide a moment of peace and grounding, helping you transition smoothly into the summer months. Whether you choose the traditional Surya Namaskar, the dynamic Vinyasa Sun Salutation, or the gentle Half Sun Salutation, each variation offers unique benefits that cater to your needs.

Remember, the most important thing is to listen to your body and practice with intention. If you start to feel you are overheating, take a pause and reconnect with deep breaths.

Meditate on this: Patanjali's Yoga Sutras 2.46 says, "Yoga pose is a steady and comfortable position."

Take a deep breath, roll out your mat, and let's greet the sun and summer together!

If you have any questions about the practices outlined here or would like to explore how private yoga therapy can support your individual journey, I would love to hear from you. Please feel free to email me with your inquiries or to book a discovery call. Together, we'll find the perfect approach to meet your needs and nurture your well-being.

Email me at: andrea@momentformom.com

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