Sun Salutations Cheat Sheet

Sun Salutations Cheat Sheet

sun salutations cheat sheet

Click to Open the PDF. Then, Print + Share with Friends on Facebook 🙂

In the very beginning of my yoga journey I photocopied the poses from The Iyengar Way. Then, I taped the images to my wall next to where I started my home practice. Having the poses on the wall was a convincing reminder to get on the mat and do the practice. I learned their sanskrit names and the alignment.  As my practice advanced, I’d replace the poses I knew with the ones I did not.

The Sun Salutation, or Surya Namaskar series was the first photocopy on my wall. It also stayed the longest, as an invitation for me to get on my mat and get moving.

My friend and colleague, Bruce Bowditch lent me his perfect drawings of Surya Namaskar for the printable Cheat Sheet.  If you’re happy about that, please leave a comment and perhaps we can convince him to lend us more advanced sequences 🙂

Move it or Lose it

Think of doing sun salutations daily for the rest of your life. You will be able to get up off the floor when you’re 90. Just do a few each day for the rest of your life. Start with 10 a day for a month. Your yoga practice may or may not grow from there… but you’ll still be able to ge tup off the floor when you’re old and grey …or older and whiter.

Sun Salutations Upon Arising

The morning routine is simple – wake up. Hydrate. Eliminate waste from your bladder,
bowels, and sense organs. Move. The move part is the sun salutation. Don’t eat before you
move or you will be less aware that day.

Set Yourself Up

Put your mat in the same spot each morning. Face the direction of the rising sun. Clear the
space of clutter and your mind will be able to focus on the practice. Stand at the front of
your mat, palms together. Invoke a spirit of gratitude for the time and space to practice.
Offer your practice for a higher good.

Prioritize Prana

Inhale to open your body, exhale to close your body. Breathe deeply and through your nose
to open your innards to prana for the day.

Single Task

Turn your focus to letting the breathe lead your movements. Follow the breathe like a surfer riding a wave. Without the wave … the surfer doesn’t get to ride. Move gracefully. Smile
from the inside out.

Jump for Joy

Bruce Bowditch

Meet my friend, Bruce Bowditch, artist and author of The Yoga Practice Guide

After you’ve mastered fluid movement add jumpings. Squeeze your hands and arms
towards the midlines, and on an exhale spring your hips over your shoulders.

Mix it Up

Most students start their home practice with sun salutations. Next, you will add in standing
pose variations and handstands. Soon your 10 sun salutations becomes your well-rounded
home practice. Get Bruce’s Practice Guide for more sequences to deepen your practice.

Asana images used by permission. Copyright Bruce Bowditch, Third Eye Press.
And remember… if you want more cheat sheet practices, make sure to leave a comment and perhaps we can convince Bruce.

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Cate Stillman
[email protected]

Welcome to Yogahealer.com. We’re all about vibrant health evolution, both personal + planetary. Let’s step deeper into dharma and an awake life together. Start with your Yoga Lifestyle Upgrade Kit + Upgrade your body, your dharma + your life.

13 Comments
  • Kaitlin Moran Lacey
    Posted at 24 June 2013

    Yes please! Would love some more advanced sequence cheat sheets.

  • Katie Garner
    Posted at 28 June 2013

    I'm very excited to (re)start my home practice! Thanks for the inspiration and I would love to see more cheat sheets in the future for more inspiration along the journey 🙂

  • Katie Garner
    Posted at 28 June 2013

    I'm very excited to (re)start my home practice! Thanks for the inspiration and I would love to see more cheat sheets in the future for more inspiration along the journey 🙂

  • Mary Ann Alvarez Pacheco
    Posted at 3 July 2013

    great. thanks!

  • Karen
    Posted at 9 July 2013

    Would love a cheat sheet now for Moon Salutations, Chandra Namaskar!

  • Cate Stillman
    Posted at 9 July 2013

    great idea!

  • Cate Stillman
    Posted at 9 July 2013

    I’ll let him know!

  • Layne
    Posted at 11 December 2013

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  • Sun Salutations Cheat Sheet | Yoga health coaching
    Posted at 13 December 2013

    […]   […]

  • b2b contractors
    Posted at 31 December 2013

    Well Done on all levels – material and structure are both well thought
    out!

  • Cate Stillman
    Posted at 31 December 2013

    i’m glad you find it helpful. Moon salutations is coming.

  • Michelle Rushing Nettles
    Posted at 16 March 2015

    THANK YOU so much for sharing this!! I have been looking for some simple printable for stretching exercises to do and this is a great start!! I am saving, printing and starting maybe today!! 🙂

  • Jocelyne Holmes
    Posted at 6 January 2017

    I would definitely appreciate more cheat sheets. This one is awesome.

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