Sun Salutation C

Sun Salutation C is a popular yoga sequence that is often used as a warm-up for more advanced yoga practices. It is a dynamic and flowing sequence of postures that is designed to energize the body and awaken the mind.  Each posture is synchronized with the breath, creating a meditative flow that helps to calm the mind and focus the attention.

Sun Salutation C is a great way to build strength and flexibility in the body, as well as to improve circulation and stimulate the internal organs. It is also an excellent way to reduce stress and anxiety, and to cultivate a sense of inner peace and well-being.

If you are new to yoga, it is important to work with a qualified instructor to ensure that you are practicing the postures correctly and safely. With time and practice, Sun Salutation C can become a powerful tool for maintaining physical health and emotional balance.


Salutation to the Sun C is practiced within Hatha Yoga and, as such, consists of twelve positions that fluidly alternate with inhalation or exhalation (each pose has its own inhalation or exhalation), a certain gaze (drishti), and muscle contractions (bandha).

Since it is a dynamic sequence of poses, my advice is to focus your attention entirely on your breathing in the beginning. Breathing in yoga is the basis of everything. Accordingly, feel free not to try to remember the movement itself or where the gaze goes. In the beginning, it is quite enough to master and remember when there is an inhalation and when there is an exhalation.

Once you mastered the proper breathing, you can then direct your attention to the other segments of the Sun Salutation.

When talking about the benefits that regular Sun Salutations have for your body, they are so numerous that it is very difficult to point out all of them.

Certainly, one of the most important benefits is that regular practice further grounds you (your first two chakras are better balanced).  You achieve inner peace by getting rid of excess negative energy from your body.

Strengthening your entire body, improving your flexibility, and gaining better focus are also highlighted as important benefits that you will realize from regular practice.


Based on the yoga tradition, 108 represents the number of repetitions that are associated with the Sun Salutation practice.

Of course, this number is a big challenge for most people, especially since Sun Salutation C is done for both the right and left sides. So, in that sense, the total number of repetitions would be 216 since 108 repetitions should be done for each side.

Honestly, in my many years of practice, I only once decided to do 108 repetitions for each side, and as far as I remember, the whole practice lasted a little over an hour and a half without stopping.

But don’t even think about it; it’s perfectly OK to begin your Sun Salutations practice with the number three. You can gradually raise the number of repeats to somewhere between ten and fifteen.

Think of Sun Salutations as a daily exercise. It doesn’t take long to complete three or five sets, and the benefits are numerous.

I personally encourage my clients that if they are unable to attend the class that day, they should complete the Sun Salutations themselves because they have that much time and should not make excuses for their practice.

You start the Sun Salutation C in the standing mountain pose. Your gaze in this pose is directed at the tip of your nose. Exhale in this pose.

After the mountain pose, you enter the back stretch pose, and your gaze is focused on the thumbs of your hands. Inhale in this pose.

After stretching backwards, you enter a downward bend, and your gaze is directed at the tip of your nose. Exhale in this pose.

From a downward bend, take a step back with your right leg; your gaze is directed at the tip of your nose.

In this pose, take a breath. After stepping your right leg back, step your left leg back and come into a Downward-Facing Dog pose, your gaze directed at the navel. Exhale in this pose.

From a Downward-Facing Dog pose, slide gently into a downward cobra or in an upward cobra, dropping your knees (3 steps) with your gaze focused between the eyes. Inhale in this pose.

Step 1:

Step 2:

Step 3:

From cobra, you return to the Downward-Facing Dog pose where the gaze is directed towards the navel. Exhale in this pose.

From a Downward-Facing Dog pose, step forward with your right leg, looking between your eyebrows. Inhale in this pose.

Then, you also go forward with your left leg, returning to a downward bend. Your gaze is directed at the tip of your nose. Exhale in this pose.

From there, it goes into a backward stretch where your gaze is directed between the eyebrows. Inhale in this pose.

The last pose is the mountain namaste pose where your gaze is directed at the tip of your nose. Inhale in this pose.

Now, do the same on the left side.

You start the step back with your left leg; everything else is the same.

Remember that at first, your focus should be solely on your breathing. Once you mastered your breathing, shift your focus to your gaze. After watching, you focus on the movement itself and on the muscle contractions.

Those are the three phases. With the help of which, it will be easier to master the Sun Salutation C.


Hatha yoga is considered the foundational style of yoga, the style from which all other styles of yoga are derived. This is why sometimes people think that Hatha is the simplest and easiest style of yoga.

However, that is very far from the truth. Above all, the salutation to Sun C is a proof of that. If it were a simple style of yoga, then Sun Salutation C would not be such a challenge for most people.

My advice is that if you are at the beginning of your yoga practice, no matter what style of yoga you practice, do not skip in practicing the Sun Salutation C especially if you want to try the Sun Salutations A and B as well.

Sun Salutation C gives you the focus and body strength that you needed to perform the Sun Salutations in Ashtanga and Vinyasa yoga. By practicing the Sun Salutation C, you will prevent the possible injuries that you could sustain if you skip the practice of Sun Salutation C and immediately turn to more demanding Sun Salutations.

Don’t rush your practice; allow your body to develop at its own pace.

Sun Salutation C FAQ

What is Sun Salutation C?

Sun Salutation C, also known as Salutation to the Sun C, is a dynamic sequence practiced within Hatha Yoga. It comprises twelve fluid positions, alternating with inhalation or exhalation, each with a specific gaze (drishti) and muscle contraction (bandha). The sequence energizes the body, calms the mind, and helps improve focus on the breath.

How is Sun Salutation C beneficial?

This yoga sequence offers numerous benefits. Not only does it enhance strength, flexibility, and circulation, but it also aids in grounding, achieving inner peace, and expelling negative energy. Regular practice can lead to improved focus and overall physical health and emotional balance.

Is it suitable for beginners?

Yes, Sun Salutation C is suitable for individuals of all levels. However, beginners should consider working with a qualified instructor to ensure the postures are executed correctly and safely. Initially, the focus should be on mastering the breathing, followed by the gaze, and then the movement and muscle contractions.

How many repetitions should I aim for?

Traditionally, 108 repetitions are associated with Sun Salutation practices. However, starting with three repetitions and gradually increasing to between ten and fifteen is recommended. If practiced for both right and left sides, the total number of repetitions would be doubled.

How do I start the Sun Salutation C sequence?

You begin in the standing mountain pose, focusing your gaze at the tip of your nose while exhaling. This pose leads to a series of others, each synchronized with specific breathing patterns.

What is the significance of breathing in Sun Salutation C?

Breathing is fundamental in yoga. In Sun Salutation C, each pose corresponds with either an inhalation or exhalation, aiding in creating a meditative flow. Initially, it’s vital to understand when to inhale and exhale, gradually integrating the gaze and muscle contractions as proficiency increases.

How does Sun Salutation C differ from Sun Salutations A and B?

Sun Salutation C is unique in its sequence, postures, and benefits. It provides foundational strength and focus required for Sun Salutations A and B, often practiced in Ashtanga and Vinyasa yoga styles.

How can Sun Salutation C prevent injuries in other practices?

By building focus and body strength through Sun Salutation C, practitioners prepare themselves better for more demanding sequences in other yoga styles, reducing the risk of injuries.

About the author

Urosh Martinovic

Urosh Martinovic is a yoga and mindfulness teacher. He has experience in more than 7,000 guided classes. His work includes 1 on 1 online classes and workshops. Uros is a founder of holistic portal for Balkan Moja Solja Joge (My cup of yoga).