Yoga Teacher Training

Teaching and Practicing Sun Salutations and

Moon Salutations

Nancy Wile
Ed.D., E-RYT500
Yoga Education Institute

© Yoga Education Institute, 2012

All rights reserved. Any unauthorized use, sharing, reproduction or distribution of these materials by any
means is strictly prohibited.
Sun Salutations (Surya Namaskar)

A sun salutation is a graceful sequence of positions performed as one continuous

exercise. Sun Salutations (or Surya Namaskar) limber up the whole body in preparation
for the asanas (yoga postures). Surya means the sun and Namaskar is a greeting of
honor and respect. Sun Salutations are traditionally practiced at sunrise, when yogis
believed the air to be rich in prana (cosmic energy). All the Sun Salutations are helpful in
warming up muscles throughout the body before practicing and holding standing poses.
Sun Salutations are an effective way to increase the suppleness of the spine and tone the
entire body. Each position counteracts the one before it, stretching the body in a different
way and alternatively expanding and contracting the chest to regulate the breathing.
Eventually, as students become well-practiced in Sun Salutations, breath and movement
become more and more connected, making this a breathing exercise as well as a set of
physical postures. Practiced daily, it brings great flexibility to the spine and joints.
Students should begin with two or three rounds and work up to twelve rounds.

Even for more experienced classes, it is important to begin to move the body and do parts
of a sun salutation before doing an entire sun salutation series.

Preparation for Sun Salutations

To prepare for Sun Salutations, have students do specific warm-ups or have them do the
following preparation for Sun Salutations:

 Start on all fours

 Curl toes under and press back into Down Dog (warm-up version)
 Come forward into Plank (top of push up)
 Lower down (Chaturanga)
 Inhale, lift head and chest to Cobra (keeping low belly and thighs on floor)
 Curl toes under, exhale, press back to down dog
 Repeat steps from first down dog once more
 From down dog, walk feet forward into an easy forward fold
 Come up to standing and begin Sun salutations.
Traditional Sun Salutations

In this course, we will discuss the three most common forms of the Sun Salutation: Sun
Salutation A, B and C. While there are many other variations, these three are the most
traditional forms of sun salutations. You should experiment and discover the forms of sun
salutations that work best for you and your students.

Sun Salutation A
Steps:
 Start standing with hands together at heart
 Inhale, sweeping arms overhead, bringing palms towards each other
 Exhale, fold forward, folding from the hips, keeping the chest open, spine long,
bringing nose towards knees
 Inhale, hands to shins, look up slightly to lengthen through spine
 Hold breath, place hands on floor, fingers spread wide and step back (or jump back)
to plank (top of a push up)
 Exhale, lower chest towards floor, keeping elbows in and bringing chest down
before stomach reaches the floor
 Inhale, lift head and chest, press down with hands until only hands and tops of feet
are on floor – shoulders back (Up Dog)
 Exhale, press hips up and back to Down Dog. Take 3-4 long breaths through the
nose
 Inhale, walk or jump feet forward
 Exhale, fold forward, nose toward knees
 Inhale, bend knees, sweep arms out and up, standing up
 Exhale, bring hands to heart, still standing

Variation for Flow Class:

Follow through all the steps of Down Dog to the last forward fold. As you come up from
the last forward fold, reach arms straight up. Then, instead of bringing your hands to
heart, fold forward again as you exhale. So you’re going right into the next sun salutation.
Sun Salutation A
Step 1 Step 2-inhale Step 3-exhale Step 4-inhale

Step 5-hold breath Step 6-exhale

Step 7-inhale Step 8-exhale/take 3 breaths Step 9-inhale

Step 10-exhale Step 11-inhale Step 12-inhale Step 13-exhale

Sun Salutation B
Similar to Sun Salutation A, but with additional emphasis on developing strength and
endurance, it is most appropriate for more advanced students. In addition to the steps in
Sun Salutation A, it includes additional movements, such as coming into Warrior 1 from
Down Dog on each side.

Steps:
 Inhale, bend knees as you sweep arms up (Chair)
 Exhale, straight legs and fold forward, folding from the hips, keeping the chest open,
spine long, bringing nose towards knees
 Inhale, hands to shins, look up slightly to lengthen through spine
 Place hands on floor, fingers spread wide and step back to plank (top of a push up)
 Exhale, lower chest towards floor, keeping elbows in and bringing chest down
before stomach reaches the floor
 Inhale, lift head and chest, press down with hands until only hands and tops of feet
are on floor, shoulders back (Up Dog)
 Exhale, press hips up and back to Down Dog.
 Inhale, step right foot forward
 Exhale, turn back foot out and bend right knee over right ankle
 Inhale, lift head and chest and reach arms overhead (Warrior 1)
 Exhale, drop hands back to floor
 Inhale, step back to plank (hold breath in plank)
 Exhale, lower chest towards floor, keeping elbows in and bringing chest down
before stomach reaches the floor
 Inhale, lift head and chest, press down with hands until only hands and tops of feet
are on floor, shoulders back (Up Dog)
 Exhale, press hips up and back to Down Dog.
 Inhale, step left foot forward
 Exhale, turn back foot out and bend left knee over left ankle
 Inhale, lift head and chest and reach arms overhead (Warrior 1)
 Exhale, drop hands back to floor
 Inhale, step back to plank (hold breath in plank)
 Exhale, lower chest towards floor, keeping elbows in and bringing chest down
before stomach reaches the floor
 Inhale, lift head and chest, press down with hands until only hands and tops of feet
are on floor, shoulders back (Up Dog)
 Exhale, press hips up and back to Down Dog. Take 3-4 long breaths through the
nose
 Inhale, walk or jump feet forward
 Exhale, fold forward, nose toward knees
 Inhale, bend knees and keep knees bent while lifting head and chest and sweeping
arms up (Chair)
 Reach all the way up with hands and straighten legs
 Exhale, bring hands to heart, still standing
Sun Salutation B

Step 1 Step 2 - inhale Step 3 - exhale Step 4 - inhale

Step 5 – hold breath Step 6 – exhale Step 7 - inhale

Step 8 – exhale Step 9 – inhale Step 10 – hold breath

Step 11 – exhale Step 12 – inhale Step 13 - exhale

Step 13 – inhale Step 14 – hold breath Step 15 - exhale

Step 16 – inhale Step 17 – exhale Step 18-inhale Step 19-exhale

Step 20-inhale Step 21 – inhale Step 22 - exhale

For flow variation:

Instead of bringing hands back to the heart at the end of each salutation, you flow right into
the next salutation. So, the sequence is:
 Inhale, sweep arms up
 Exhale, fold forward
 Inhale, step right foot back then left foot back to plank
 Exhale, lower down (chaturanga)
 Inhale, up dog
 Exhale, down dog
 Inhale, step right foot forward and then left foot forward
 Exhale, fold forward
  Inhale, bend knees and sweep arms all the way up
 Exhale, fold forward (going directly into your next salutation)

Sun Salutation C
This sun salutation is similar to the form in Sun Salutation A, but focuses more on
developing flexibility than strength.

Steps:
 Inhale, sweeping arms up and arching back (hips press forward as arching back)
 Exhale, fold forward, folding from the hips, keeping chest open, then bringing nose
towards knees.
 Inhale, step the right foot back and drop down into a lunge (left knee is bent directly
over left ankle)
 Exhale
 Inhale, step left foot back, coming into plank (top of a push up)
 Exhale, drop knees, chest and chin to the floor, keeping the hips raised (inchworm)
 Inhale, lift head and chest, pressing down through hands. Keep elbows slightly bent
and in close to ribs. Keep low belly on floor (Cobra).
 Exhale, press hips up and back to down dog
 Inhale, step right foot forward and drop down into lunge (right knee over right ankle)
 Exhale
 Inhale, step left foot forward
 Exhale, fold forward, bringing nose toward knees
 Inhale, bend knees, sweep arms out and up, standing up, then arching back
 Exhale, bring hands to heart, in standing position.
 Repeat on other side (bringing left foot back first)
Sun Salutation C
Step 1 Step 2-inhale Step 3-exhale

Step 4 – inhale Step 5 – hold breath Step 6 - exhale

Step 7 – exhale Step 8 – inhale Step 9 - exhale

Step 10 – inhale Step 11 – exhale Step 12-inhale Step 13-exhale

Correcting Specific Problems in Sun Salutations

There are some common problems that students often face when practicing sun
salutations. Becoming aware of these problems will enable you to better help your
students.

Forward fold –
Problem - Head up in forward fold (strains neck)
Solution – Nose drops towards your knees
Lunge –
Front heel up, hands in front of front foot or knee in front of ankle
Solution – hands on either side of front foot, front knee directly above ankle, move
back knee back further
Plank –
Problem – Hips too high or sagging too low
Solution – should be able to see only tops of thighs and feet

Up Dog/Cobra –
Problem – not doing one or the other, but some type of combination where the arms
are straight, but the thighs or knees are still on the floor. In up dog, only the tops of
the feet should be on the floor and in cobra the arms should remain bent
Solution – have everyone do cobra first, then move onto up dog, practicing both
after warm-ups, but before starting sun salutations

Down Dog –
Problem – hands or feet too far apart or back too rounded
Solution – hands are shoulder width apart, feet hip width apart. Bend knees if
necessary to keep from rounding back.

Reaching Arms Straight Up or Standing Backbend

Problem – swayback
Solution – tighten thighs, press hips forward slightly

**Note – You will find more detailed information about each of these poses in
subsequent sessions of the teacher training program.

Practice teaching the three main forms of Sun Salutations, using both a traditional form
and a flow variation.
Moon Salutation
This salutation is a gentler form of salutation that works well in a basic or beginning yoga
class. The focus is on the flow and the flexibility it helps develop.
Steps:

Start standing Inhale Exhale Inhale (step back), Exhale

Begin to straighten back leg Inhale (arm up), Exhale Inhale (up to standing)

Turn feet to other side Exhale (triangle), Inhale Exhale-lunge, Inhale-step forward
Exhale (fold) Inhale Exhale Inhale

Exhale (fold) Inhale (step back), Exhale Inhale (arm up), Exhale

Inhale (come up) Turn feet to other side Exhale (triangle), Inhale
Exhale-lunge, inhale-step forward Exhale Inhale Exhale

Steps:
 Inhale, sweeping arms up and arching back (hips press forward as arching back)
 Exhale, fold forward, folding from the hips.
 Inhale, step the right foot back and drop down into a lunge (left knee is bent directly
over left ankle)
 Exhale
 Inhale, turn right foot out, straighten both leg, and reach right hand up (coming into
triangle).
 Exhale
 Inhale, come up to standing
 Exhale, turn feet to the right (to the back of room), reach right hand to right foot, and
left hand up, coming into triangle.
 Inhale
 Exhale, drop left hand to floor and bend right knee, coming into a lunge (facing the
back of the room)
 Inhale, step left foot forward next to right
 Exhale, fold forward
 Inhale, bend knees, sweep arms out and up, standing up, then arching back
 Exhale, bring hands to heart
 Inhale, reach arms overhead, arching back
 Exhale, fold forward, folding from the hips
 Inhale, step the left foot back and drop down into a lunge (left knee is bent directly
over left ankle)
 Exhale
 Inhale, turn left foot out, straighten both leg, and reach left hand up (coming into
triangle).
 Exhale
 Inhale, come up to standing
 Exhale, turn feet to the left (to the front of room), reach left hand to right foot, and
right hand up, coming into triangle.
 Inhale
 Exhale, drop left hand to floor and bend left knee, coming into a lunge (facing the
front of the room)
 Inhale, step left foot forward next to right
 Exhale, fold forward
 Inhale, bend knees, sweep arms out and up, standing up, then arching back
 Exhale, bring hands to heart