Sun Salutation Pose Sequence Explained

Understanding the correct sequence of poses in Surya Namaskar (Sun Salutation) is fundamental to practicing yoga safely and effectively. Each movement is linked to the breath, creating a flowing sequence. Let's break down the order of the specific poses mentioned:

Sun Salutation Steps Order

The question asks to arrange the following Sun Salutation steps:

• (A) Equestrian pose
• (B) Raised Arms Pose
• (C) Prayer Pose
• (D) Mountain Pose

The correct sequence, moving from start to finish, is:

1. (C) Prayer Pose: This is often the starting position, also known as Tadasana or Samasthiti. It's a stable, standing pose grounding the practice.
2. (B) Raised Arms Pose: Following the Prayer Pose, the practitioner typically inhales and reaches the arms overhead, known as Urdhva Hastasana. This pose stretches the body upwards.
3. (A) Equestrian Pose: This step usually follows the initial standing sequence and involves intermediate poses like forward folds, plank, and downward dog. Stepping one foot forward into a lunge or similar pose (sometimes referred to as Equestrian pose or similar variations like High Lunge/Warrior I) occurs here. This represents a transition phase.
4. (D) Mountain Pose: After completing the intermediate steps and potentially the Equestrian pose, the sequence concludes by returning to the stable standing position, Mountain Pose (Tadasana/Samasthiti). This mirrors the starting pose.

Therefore, the correct order is (C) Prayer Pose, (B) Raised Arms Pose, (A) Equestrian Pose, and finally (D) Mountain Pose.