Sun Salutation C: A Step-by-Step Guide to Surya Namaskar C

Sun Salutation C — Surya Namaskar C — is the gentlest of the three common salutations. Instead of the strong Chaturanga and Upward Dog you meet in Sun Salutation A and B, it uses low lunges, a knees-down eight-limbed pose, and Cobra. That makes it kinder on the wrists and shoulders and a lovely option for beginners. This is the calm, clear version: the full sequence, how it differs from A and B, and how to make it work for your body.

This is general guidance, not medical or personalised instruction — see a qualified teacher for hands-on help.

Sun Salutation C at a glance

How Sun Salutation C differs from A and B

All three salutations follow the same idea — flow from standing to the floor and back, one breath per move — but they trade strength for gentleness in different ways:

• A is the short, standard flow (12 positions): Chaturanga, Upward Dog, Downward Dog.
• B adds Chair Pose and Warrior I for a longer, stronger version (17 positions).
• C swaps the Chaturanga and Upward Dog for a low lunge, a knees-down eight-limbed pose (Ashtanga Namaskara), and Cobra. It is slower and easier on the wrists and shoulders.

One honest note: C is the least standardised of the three and varies from lineage to lineage — some teachers use slightly different poses or add a backbend. The version below is the most common one. If your class does it differently, that is normal.

How to do Sun Salutation C

Move slowly, one breath per position. Keep the back knee down in the lunges, and rest in Child's Pose any time you need to.

1. Tadasana — Mountain Pose. Stand tall, hands at the heart. Take a few slow breaths.
2. Urdhva Hastasana — Upward Salute (inhale). Sweep the arms overhead, spine long.
3. Uttanasana — Forward Fold (exhale). Fold over the legs, knees soft.
4. Anjaneyasana — Low Lunge, right foot back (inhale). Step the right foot back, lower the right knee, sink the hips, and lift the chest.
5. Ashtanga Namaskara — Knees-Chest-Chin (exhale). Step the left foot back to a plank, then lower the knees, chest, and chin to the mat with the hips lifted.
6. Bhujangasana — Cobra (inhale). Slide the chest forward and up into a gentle backbend, shoulders down.
7. Adho Mukha Svanasana — Downward Dog (exhale). Lift the hips up and back. Hold for a breath or two.
8. Anjaneyasana — Low Lunge, right foot forward (inhale). Step the right foot forward between the hands, back knee down, chest lifted.
9. Uttanasana — Forward Fold (exhale). Step the back foot forward and fold over both legs.
10. Urdhva Hastasana — Upward Salute (inhale). Rise to standing, arms overhead.
11. Tadasana — Mountain Pose (exhale). Lower the arms to the heart. That's one round — repeat leading with the left foot to work both sides evenly.

Common mistakes

• Leading with only one leg. C is one-sided each round, so always do a second round stepping the other foot back, or you will stretch one side more than the other.
• Dropping the chest in the lunge. Lift through the chest and draw the shoulders down — do not collapse into the lower back.
• Forcing the backbend in Cobra. Keep it small and led by the chest, not the arms. Shoulders stay away from the ears.
• Rushing. C is meant to be slow and grounding. Let the breath set the pace.
• Holding the breath. Keep it slow and even, especially through the lunge and Cobra.

Modifications

• Blanket under the back knee for comfort in the lunges (see above).
• Hands on blocks in the lunge and forward fold if the floor feels far away.
• Skip the floor entirely on stiff days — flow Mountain → Forward Fold → Low Lunge → Down Dog → Low Lunge → rise, leaving out the Knees-Chest-Chin and Cobra.
• Rest in Child's Pose between rounds whenever you need a breather.
• A grippy mat keeps the hands and feet from sliding — a mat with good grip helps.

Benefits of Sun Salutation C

Done calmly, C gently warms the whole body and opens the hips, chest, and shoulders — the low lunges stretch the hip flexors, and Cobra opens the front of the body after all the folding. Because it skips Chaturanga and Upward Dog, it is one of the kindest salutations for sensitive wrists. As a slow, breath-led practice it can also be a settling way to start or end the day; regular yoga is linked to lower stress, though that research is small and mixed. Treat it as a gentle warm-up and a moment to breathe.

Where to go next

• Start with the basics: the Yoga for Beginners guide is the calm place to begin.
• The standard flow: Sun Salutation A is the one most classes use.
• Ready for more strength? Sun Salutation B adds Chair Pose and Warrior I.
• Refine the backbend: the Cobra Pose guide shows how to keep it gentle.

FAQ

What is Sun Salutation C?

Sun Salutation C (Surya Namaskar C) is a gentler version of the classic flowing salutation. It swaps the strong Chaturanga and Upward Dog of A and B for a low lunge (Anjaneyasana), an eight-limbed pose (Ashtanga Namaskara), and Cobra. The exact poses vary a little from one yoga lineage to another.

How is Sun Salutation C different from A and B?

C uses low lunges and Cobra instead of the high lunges, Chaturanga, and Upward Dog in A and B. It is usually slower and easier on the wrists and shoulders, which makes it a friendly option for beginners or for warming up gently. A is the short standard flow, B adds Chair Pose and Warrior I, and C is the gentler, lunge-and-Cobra version.

Is Sun Salutation C good for beginners?

Yes. Because it skips Chaturanga and Upward Dog and uses a knees-down eight-limbed pose, it puts less load on the wrists and shoulders than A or B. Move slowly, keep the back knee down in the lunges, and rest in Child's Pose whenever you need to.

What is the eight-limbed pose (Ashtanga Namaskara)?

It is the pose where the knees, chest, and chin rest on the mat while the hips stay lifted — eight points of the body touching the floor. It is a gentler, knees-down alternative to lowering through Chaturanga, and it leads naturally into Cobra.