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There’s a reason the Sun Salutation is the mainstay of your asana practice—because this series is rich in benefits. And if you think you’ve gotten everything you can from it, think again. No matter how many you’ve done or what your level, there’s always more to gain from this amazing flow. It’s as essential and versatile as your favorite black dress, ready to stand on its own merits or be accessorized to meet what you need from it on any given occasion.

Repetition is the key for unlocking the many values of the series, but it may leave you feeling flat, and you may discover you’re just going through the motions without staying fully engaged mentally or physically. But that’s certainly not the way to get all the benefits from your mat time—and it’s not why you do yoga. Don’t neglect your Sun Salute. It targets your body from head to toe, is adaptable to your level, and will get your blood moving and stretch your muscles, leaving you warm and flexible—ready to take on the rest of your practice and the rest of your day. It’s a moving meditation that gets you in sync with your breath, reducing stress and engaging the mind/body connection that makes you receptive to new insights. Give it the respect and attention it deserves.

As a beginner, it takes plenty of practice to master the nuances of the classic series, Surya Namaskar A. Stick with it until you can step from Down Dog into Low Lunge, until you can flow through a full Chaturanga into Up Dog without needing to adjust your position. You may struggle, but don’t give up. Ask for tips from yoginis in class who make it look easy. And then you can practice the next step in the series, adding in Surya Namaskar B.  

When you feel comfortable with those, and you’re in need of some inspiration to keep your mind on the mat, try adding in some variations. Challenge yourself to take your Sun Salute to a new level yet retain the integrity of the series. It’s like adding a stunning scarf to your black dress—a small change that delivers a fresh burst of confidence because the result is anything but routine.

Creating your own customized Sun Salutation will not only bring more benefits in focus and fitness, but you’ll feel more creative and energized just by the process of making it yours.

Use these slideshows to start flowing:
Fire-Up Flow
Variation 1- Extended Child's
Variation 2- One-Sided Down Dog
Variation 3- Half Twist
Variation 4- Pigeon Lunge

Fire-Up Flow
There are countless ways to change a Sun Salute, and almost every instructor has a signature style. Here, we have four creative yet challenging enhancements that increase the heat of your Sun Salute, giving more flexibility and toning benefits plus a dose of fun. The combination was created by Stacy McCarthy , an instructor in three southern California studios who has put together a set of Sun Salutation variations in the Fire-Up Flow section on her DVD Yoga Body: Lean & Defined Total Body Workout. McCarthy is an inspiring yogi with graceful and strong movements, and her series is designed to help you achieve the long, lean and powerful body you want. “A classic Sun Salutation strengthens the shoulders, lengthens the spine, and stretches the calves and backs of legs,” says McCarthy. “This variation uses deeper poses to open your chest and release the hips while burning more calories.” As a result, you’ll stand taller, avoid back pain, add lean muscle, and lose fat—all thanks to the moves McCarthy has added to the series that increase your metabolism by challenging the strength and flexibility of your muscles more than the classic Sun Salutation.

But the metabolism boost isn’t the only reason McCarthy picked these poses: “I designed them to counteract our daily activities—opening the chest and back-bending to release the hips since they tighten when people sit a lot. It’s the perfect antidote to sitting at a computer or in a car all day,” McCarthy explains. “And when you do return to your traditional Sun Salutation, you’ll be able to go further, moving deeper into Downward Dog, for example,” she says.

Feel free to practice each of the techniques as a single variation to your Sun Salute—a nice way to learn the new poses and get comfortable with them. Then, stick with your favorites, or add all four for the maximal benefits. McCarthy recommends using this entire modified series for a quick morning practice of just two or three Sun Salutations, which makes it the “perfect energetic way to start the day,” she says. The series with the variations is designed to flow smoothly without holding any pose for more than one to two breaths. “If we stay in poses too long, we often get critical or distracted,” says McCarthy. But by energizing your Sun Salutation so you can stay engaged in mind, body, and spirit, you’ll flow through your mat time and the rest of your day with grace.

Start flowing with these slideshows:
Fire-Up Flow
Variation 1- Extended Child's
Variation 2- One-Sided Down Dog
Variation 3- Half Twist
Variation 4- Pigeon Lunge