Sun Salutation C

Revitalize Your Day with Sun Salutation C: A Yoga Flow to Energize Mind and Body!

Sun Salutation C is a common yoga sequence in the asana practice that enhances physical flexibility, strength, and mental clarity. Sun Salutation C’s importance in the yoga asana practice lies in its ability to warm-up the body; centre the mind, and get you in touch with the present moment.

Sun Salutation C: Brief Understanding

Sun Salutation C is more than just a series of movements; it’s a dance between motion and breath, designed to energize and align and centre your mind. Here’s a closer look at its components:

Breakdown of the Sequence

Pose-by-pose explanation:

  • Pranamasana (Prayer Pose): Begin in a standing position at the edge of your mat, feet together, and hands in a prayer position at the heart center. This pose helps to establish your intention and focus your energy.
  • Urdhva Hastasana (Raised Arms Pose): Inhale and lift your arms up and back, keeping the biceps close to the ears. This pose stretches the belly, improves digestion, and invigorates the body.
  • Uttanasana (Standing Forward Bend): Exhale and fold forward from the hip joints, not from the waist. Place your hands next to your feet. This pose stretches the posterior legs (hamstrings & Calf muscles) and can calm the mind.
  • Ardha Uttanasana (Half-Standing Forward Bend): Inhale, lift your torso halfway up, lengthening the spine. This pose stimulates the belly organs and strengthens the lower back muscles.
  • Anjaneyasana – Traditionally Right foot First (Low Lunge): Exhale, step back with one foot, and lower your knee to the floor. Raise your arms above your head, stretching the chest and looking up. This pose opens up the hips, extends the spine and creates space in the chest.
  • Ashtanga Namaskara (Eight-Limbed Pose): Exhale and lower your knees, chest, and chin to the floor, keeping your hips up and elbows close to your body. This pose mobilises the spine and pelvis.
  • Bhujangasana (Cobra Pose): Inhale and slide forward into Cobra Pose, pulling your chest forward and keeping your elbows bent. This pose is a backbend and has a stimulating energy and stretches the front body.
  • Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhale and lift the hips up and back into Downward-Facing Dog, grounding through the hands and feet. This pose stretches the posterior legs, and strengthens the paraspinal and the large global back muscles.
  • Anjaneyasana (Low Lunge): Inhale, step forward with the same foot as the first low lunge, lower your knee, raise the arms and look up.
  • Ardha Uttanasana (Half-Standing Forward Bend): Inhale, lift your torso halfway up, lengthening the spine.
  • Uttanasana (Standing Forward Bend): Exhale and step the rear foot forward, folding into Uttanasana again.
  • Urdhva Hastasana (Raised Arms Pose): Inhale, rise with arms overhead, and slightly bend backward, opening the chest.
  • Pranamasana (Prayer Pose): Exhale, and bring your hands together in the prayer position at the heart center, sealing the practice and acknowledging your own individual practice.

Flow and rhythm:

The essence of Sun Salutation C lies in the seamless flow from one pose to the next, guided by the rhythm of your breath. Each movement is either an inhalation or an exhalation, creating a dynamic meditation that enhances focus and calms the mind.

TIP: Once the sequence becomes habitual, have a try with closing the eyes.

Variations and Modifications

  1. Tailoring the practice to different levels:
  • Beginners: Focus on mastering the basic form of each pose, using props like blocks or a chair for support if needed. Take more time and breaths in each posture to up-take the sensations and the nuances of each posture.
  • Intermediate/Advanced: Integrate deeper bends, longer holds, or additional poses like Chaturanga Dandasana (Four-Limbed Staff Pose) and Urdhva Mukha Svanasana (Upward-Facing Dog) to increase the intensity of the sequence.
  1. Adapting for individual needs and preferences:
  • Physical limitations: Modify poses to accommodate injuries or limitations. For example, use yoga props where required.
  • Personal preferences: Incorporate variations that suit your body’s needs and preferences on any given day. This could mean adding twists, playing with the tempo between each posture, or including more restorative poses.

Benefits of Surya Namaskar C (Sun Salutation C)

Surya Namaskar C is not just a physical practice; it’s a holistic approach to wellness that nurtures the body, mind, and spirit. Here are a few of the main advantages:

Physical Benefits

  • Flexibility and Strength:
      • Practicing Sun Salutation C regularly helps increase the flexibility and mobility of the spine and hips.
      • The sequence involves a variety of poses that strengthen different parts of the body, including the arms, legs, back, and abdominal muscles.
  • Improved Posture:
      • The poses in Surya Namaskar C help to promote tensions in the chest muscles which in turn can help breathing efficacy.
      • Regular practice helps correct imbalances in the body, reducing the risk of developing posture-related issues.
  • Cardiovascular Health:
    • As a dynamic exercise, Sun Salutation C helps increase the heart rate, improving blood circulation throughout the body.
    • This enhanced circulation contributes to better cardiovascular health and the efficient delivery of oxygen and nutrients to the body’s tissues.

Mental and Emotional Benefits

  • Stress Reduction:
      • The rhythmic breathing and focused movements involved in Sun Salutation C help calm the mind, reducing stress and anxiety.
      • Engaging in this meditative flow allows for a mental break from daily worries, promoting a sense of peace.
  • Mental Clarity and Focus:
      • The concentration required to perform each pose and transition in the sequence helps improve mental clarity and focus.
      • This practice trains the mind to stay present, enhancing overall cognitive function and attention span.
  • Positive Impact on Mood:
    • Sun Salutation C stimulates the release of endorphins, the body’s natural mood elevators.
    • Regular practice can help alleviate symptoms of depression and elevate the overall mood, fostering a more positive outlook on life.

Incorporating Sun Salutation C into Your Routine

Warm-up and Preparation

Importance of Proper Warm-Up

  • Starting with a proper warm-up is crucial to prepare the body for the more dynamic movements of Sun Salutation C. Gentle stretching and basic yoga poses can help to loosen the muscles and joints in preparation for Sun Salutation C.

Preparing the Body for the Sequence

  • Engaging in preparatory activities such as breathing exercises (pranayama) and a few rounds of simpler yoga sequences can help to raise body temperature and enhance blood flow, ensuring the body is ready for the sequence.

Integration into a Yoga Practice

How Often to Practice Sun Salutation C

  • For optimal benefits, aim to practice Sun Salutation C daily, especially during the morning to energize the body and set a positive tone for the day. Beginners may start with a few rounds and gradually increase as they become more comfortable with the sequence.

Combining with Other Yoga Poses and Sequences

  • Sun Salutation C can serve as a standalone practice or be integrated into a longer yoga session. After completing Sun Salutation C, transitioning to other yoga poses or sequences can help to deepen the practice. For example, using Sun Salutation C to warm-up can prepare the body for poses that involve deeper backbends and hip opening postures.


Practicing Sun Salutation C offers numerous benefits, but like any physical activity, it’s crucial to approach it with awareness to avoid common pitfalls. Here’s how to ensure your practice is both safe and rewarding:

Addressing Misalignments

Misalignments in yoga poses can lead to discomfort and, over time, injury. Paying attention to the alignment of the body in each pose within Sun Salutation C is key.

  • In Downward-Facing Dog, press firmly into the mat, spread the body’s weight evenly between your hands and feet. Keep the hips high and elevate your shoulders. When breathing, aim to direct the inhale into all directions of the ribcage – side, front and back.
  • In Cobra Pose, avoid overextending the back by keeping the elbows slightly bent and the shoulders away from the ears, focusing on pulling the chest forward rather than achieving excessive height in the pose.
  • In Anjaneyasana (Low Lunge), press down through both front and rear foot to keep a muscular tone through the muscles of the legs and hips.

Tips for Beginners

If you’re new to Sun Salutation C, here are some tips to help you get started on the right foot:

  • Start Slowly: Focus on learning the form and alignment of each pose rather than the speed of the sequence. Move to your breath and allow yourself the patience to takes things slow until you become familiar with this new way of moving. Using this as a fundamental will serve you well as you progress in your practice.
  • Use Props: Don’t hesitate to use props like blocks or straps to help with poses that are challenging for you. For example, a block can support your hand in a forward bend if you can’t reach the floor.
  • Practice Regularly: Consistency is key in yoga. Even a few rounds of Sun Salutation C practiced regularly can lead to significant improvements in strength, flexibility, and mental clarity.

Understanding Limitations and Listening to the Body

One of the most important aspects of practicing yoga safely is understanding and respecting your body’s limitations.

  • Know Your Body: Be mindful of any injuries or conditions that might affect your practice. If a pose feels wrong, listen to that signal. Yoga should never cause pain.
  • Modify as Needed: Don’t be shy to modify poses. For instance, if a full Cobra Pose is too intense for your back, try a Baby Cobra with less arch in the spine.
  • Rest When Needed: If you’re feeling fatigued, it’s okay to skip a round or take a break in Child’s Pose. Yoga is about balance and listening to what your body needs. Some days you’re going to have different energy levels so adapt the practice to your own capacities.

Sun Salutation C is a transformative yoga sequence that enriches both body and mind. We invite you to embrace its flow, reap its myriad benefits, and let it illuminate your daily practice. For guidance, inspiration, or to share your journey with Sun Salutation C, connect with Dav Jones Yoga on the Patreon channel or have a look at the DJY Mentorship programmes.

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