SURYA NAMASKAR

Surya=Sun, Namaskar = greeting or salute.

                Surya Namaskar is widely known but practised differently in different traditions. The sun salutation is often used for the warming up of the body at the beginning of a yoga class. At the same time it is a complete yoga class in just one sequence, every important type of asana is included in the sun salutation.

INSTRUCTIONS

Synchronize all movements with the inhalations and exhalations.

1.       Stand in stitprarthasana (prayer) posture.

2.       Inhale; raise the arms above the head and lean backward with the feet together.

3.       Exhale; lean forward and touch the floor with the palms. Feet and palms should be in one line. Do not bend the knee.Try to bring the forehead close to the knee.

4.       Inhale; shift the right leg to the back with maximum stretch.

5.       Hold the breath and bring the left leg to the back. Keep the body straight in a line and do not bend.

6.       Exhale; knees, chest and chin/forehead on the floor.

7.       Inhale; arch your chest back and head up, assume cobra pose (bhujangasana).

8.       Exhale, assume mountain pose i.e. hip up, palms and feet flat on the floor.

9.        Inhale; bring the right leg to the front between your palms.

10.    Exhale; left leg to the front, keep the palms and feet in one line again. Head down to the knees as in step 3.

11.    Inhale; raise the arms above the head and lean the body   backward.

12.   Exhale; slowly bring the arms down.

Repeat the same steps for the left side of the body. Beginner can practice 3-6 rounds.