Dynamic Surya Namaskar (Warm-up)

About this Practice

A flowing, dynamic version of the Sun Salutation used as a warm-up sequence. Moves through all planes of motion, raises the heart rate, and systematically prepares every part of the body for asana practice.

How to Practise

1. 1

   Stand in Tadasana, hands at heart.

2. 2

   Inhale: sweep arms overhead.

3. 3

   Exhale: fold forward (Uttanasana).

4. 4

   Inhale: step or jump back to plank.

5. 5

   Lower through Chaturanga or knees-chest-chin.

6. 6

   Inhale: Bhujangasana. Exhale: Adho Mukha Svanasana.

7. 7

   Step forward, inhale to standing, exhale hands to heart.

8. 8

   Perform 3–6 rounds as a warm-up.

Benefits

• ✓Full-body warm-up in one sequence
• ✓Raises heart rate
• ✓Coordinates breath and movement
• ✓Stretches and strengthens every major muscle group
• ✓Builds heat for asana practice

Health Goals Addressed