Sun Salutation/ Surya Namaskar - Traditional Hatha version

Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility.

It is best to do Surya Namaskar early morning at sunrise, on an empty stomach. 

Practicing Sun Salutation at different speeds (slow, medium or fast) can have different effects. If done at a slow pace, it can help strengthen and tone body muscles. Use the breath as an effective tool in slow movements to bring the body, mind and breath in harmony and enjoy a complete meditative experience. A few rounds of quick Sun Salutations can be a great cardiac workout. If you are doing Surya Namaskar as a warm-up exercise, do it at a fast pace. But if Sun Salutation is included in the entire yoga posture package, you can do it at slow to medium pace. 

ENJOY!

[marcinmichamarszaek]

That is exactly what I needed. Out of variety of different options it's the best I could find - I was looking for just that. I will use it every morning from now on - Thank you for making a simple guided practice I can join every day.

[sahilchaudhary]

Came here after reading ikigai book where this yoga was mentioned

[tala_linden_colenso]

In the traditional version doesn’t one do after the first low lunge, the plank, then through to knees Chest chin cobra, then push into mountain, then step into low lunge again?
I’m seeing you go from low lunge right into mountain?
My background is astanga and I’ve done millions of the other sun salutations, yet I want to master and teach this one properly.

[davidhaley]

Why are you calling Downward Dog a Mountian Pose

[vikaspandey]

Sorry dear
This is not actual traditional Hath Sun Salutation . It is mix of Ashtanga vinyasa and little bit classical Hath.
And she's not practitioner of Traditional Hath. She's practitioner of modern Ashtanga vinyasa
I'm sorry