Sun & Moon Salutations: Your Body’s Morning and Evening Songs 🌅🌙

Imagine your body is like a musical instrument. Every morning, the sun rises and wants to hear a bright, energetic song. Every evening, the moon comes out and prefers a calm, soothing melody. Sun Salutations and Moon Salutations are those songs—made of flowing movements that wake you up or wind you down!

The Big Picture: What Are These Salutations?

Think of it like saying “Good Morning!” to the sun and “Good Night!” to the moon—but instead of words, you use your whole body!

Part 1: Surya Namaskar A (Sun Salutation A)

Overview: The Morning Wake-Up Dance

Surya = Sun. Namaskar = Bow or Greeting.

So Surya Namaskar A is like bowing to the sun—a way of saying “Thank you for another day!”

Why do we do it?

• Wakes up every muscle in your body
• Gets your blood pumping like a car engine warming up
• Makes you feel ready for anything!

Simple Example: Imagine you’re a flower. At night, you’re closed up tight. When the sun rises, you slowly open your petals, stretch toward the sky, then bow down to touch the earth. That’s Surya Namaskar A!

The Surya Namaskar A Sequence: 12 Steps of Sunshine

Think of this as a story: You start standing tall, reach up to the sun, dive down to the earth, jump back like a superhero, then return home.

graph TD
    A[1. Mountain Pose<br>Stand tall like a tree] --> B[2. Arms Up<br>Reach for the sky]
    B --> C[3. Fold Forward<br>Touch your toes]
    C --> D[4. Half Lift<br>Flat back, look ahead]
    D --> E[5. Jump Back<br>Plank position]
    E --> F[6. Lower Down<br>Like a slow push-up]
    F --> G[7. Cobra/Upward Dog<br>Heart opens to sun]
    G --> H[8. Downward Dog<br>Make an upside-down V]
    H --> I[9. Jump Forward<br>Feet to hands]
    I --> J[10. Half Lift<br>Flat back again]
    J --> K[11. Fold Forward<br>Bow to earth]
    K --> L[12. Arms Up & Down<br>Return to mountain]

The Story Version:

1. Mountain Pose (Tadasana) — Stand like a tall, strong mountain
2. Upward Salute (Urdhva Hastasana) — Reach up like you’re trying to high-five the sun
3. Forward Fold (Uttanasana) — Bend over like a rag doll
4. Half Lift (Ardha Uttanasana) — Peek forward with a flat back
5. Plank Pose — Strong like a wooden board
6. Chaturanga — Lower down like a slow-motion push-up
7. Upward Dog (Urdhva Mukha Svanasana) — Chest up, heart open to the sun
8. Downward Dog (Adho Mukha Svanasana) — Make your body into an upside-down letter V
9. Jump Forward — Feet hop to your hands
10. Half Lift — Flat back, look ahead again
11. Forward Fold — Bow down once more
12. Return to Mountain — Stand tall, hands at heart

Surya Namaskar A Variations: Different Ways to Play

Not everyone can do the exact same moves—and that’s OKAY! Here are some friendly options:

Example: If jumping feels too hard, just walk! The sun doesn’t care HOW you greet it—just THAT you do!

Part 2: Surya Namaskar B (Sun Salutation B)

Overview: The Power-Up Version

Surya Namaskar B is like Surya Namaskar A’s big sibling. It has MORE moves and builds MORE heat. Think of it like the difference between a gentle walk and a fun jog!

What’s Added?

• Chair Pose (Utkatasana) — Like sitting in an invisible chair
• Warrior I (Virabhadrasana I) — Like a brave superhero stance

Why do B after A?

• A warms you up
• B makes you stronger
• Together, they’re a complete workout!

The Surya Namaskar B Sequence: 19 Steps of Fire

This sequence includes everything from A, PLUS Chair Pose at the start and Warrior I poses in the middle.

graph TD
    A[1. Mountain] --> B[2. Chair Pose<br>Sit in invisible chair]
    B --> C[3. Forward Fold]
    C --> D[4. Half Lift]
    D --> E[5. Jump to Plank]
    E --> F[6. Chaturanga]
    F --> G[7. Upward Dog]
    G --> H[8. Downward Dog]
    H --> I[9. Warrior I Right<br>Lunge with arms up]
    I --> J[10. Chaturanga]
    J --> K[11. Upward Dog]
    K --> L[12. Downward Dog]
    L --> M[13. Warrior I Left]
    M --> N[14. Chaturanga]
    N --> O[15. Upward Dog]
    O --> P[16. Down Dog - 5 breaths]
    P --> Q[17-19. Jump, Fold, Chair, Mountain]

The Key Differences from A:

1. Starts with Chair Pose — You bend your knees and sit back like there’s an invisible chair behind you
2. Warrior I appears TWICE — Once stepping right foot forward, once stepping left foot forward
3. More vinyasas — More flowing movements = more heat!

Surya Namaskar B Variations: Make It Your Own

Example: In Warrior I, if your back heel won’t stay down, lift it up on your toes. Your body, your rules!

Part 3: Chandra Namaskar (Moon Salutation)

Overview: The Evening Lullaby

Chandra = Moon.

If Sun Salutations are like an energizing morning coffee, Moon Salutations are like a warm cup of chamomile tea before bed.

Key Differences from Sun Salutations:

Why practice Moon Salutation?

• Calms your nervous system
• Opens your hips (where we store stress!)
• Perfect for evenings or rest days
• Great for when you feel too tired for sun salutations

The Chandra Namaskar Sequence: 17 Steps of Moonlight

The Moon Salutation moves side to side, like the moon crossing the night sky.

graph TD
    A[1. Mountain Pose] --> B[2. Side Stretch Right]
    B --> C[3. Side Stretch Left]
    C --> D[4. Goddess Squat<br>Wide legs, knees bent]
    D --> E[5. Star Pose<br>Arms & legs wide]
    E --> F[6. Triangle Right]
    F --> G[7. Pyramid Right<br>Fold over front leg]
    G --> H[8. Low Lunge Right<br>Sink hips down]
    H --> I[9. Low Side Lunge<br>Skandasana]
    I --> J[10. Low Lunge Left]
    J --> K[11. Pyramid Left]
    K --> L[12. Triangle Left]
    L --> M[13. Star Pose]
    M --> N[14. Goddess Squat]
    N --> O[15. Side Stretch Right]
    O --> P[16. Side Stretch Left]
    P --> Q[17. Mountain - Return Home]

The Story:

Imagine you’re the moon traveling across the sky from right to left:

1. Mountain — Stand quietly under the stars
2. Side Stretches — Wave hello to the stars on each side
3. Goddess Squat — Stand powerful like a warrior queen
4. Star Pose — Spread out like a five-pointed star
5. Triangle — Reach down one side, arm to the sky
6. Pyramid — Fold deeply over one leg
7. Low Lunge — Drop your back knee, open your heart
8. Side Lunge (Skandasana) — The deepest stretch, shift side to side
9. Return through the same poses — Now going to the left side
10. Back to Mountain — Rest under the moon

Quick Comparison: All Three Salutations

Why These Matter: The Real Magic

Think of your body like a smartphone:

• Sun Salutations = Charging the battery (adding energy)
• Moon Salutation = Power-saving mode (conserving energy)

When you practice both, your body learns to:

• Wake up powerfully (Sun A)
• Build strength and heat (Sun B)
• Cool down and restore (Moon)

It’s like having the perfect daily rhythm—just like nature!

Your First Practice: Start Simple

Week 1: Try 1-2 rounds of Surya Namaskar A each morning Week 2: Add 1 round of Surya Namaskar B after A Week 3: Try Chandra Namaskar in the evening Week 4: Combine all three!

Remember: The sun doesn’t judge HOW you salute it. Even a small wave counts!

Key Terms Cheat Sheet

You’ve Got This!

Every yoga master started exactly where you are now—at the beginning. The sun rises every single day, and each sunrise is a new chance to practice. Don’t worry about being perfect. Worry about showing up.

The sun and moon have been doing their dance for billions of years. Now it’s your turn to join in!

🌞 + 🌙 = ✨ A balanced YOU!