Sun Salutation

Other Names

Sun-Salute, Sun-Salutation, Surya Namaskar/ Namaskara, Surya Pranama/ Pranam

Description

For people with limited time, the Sun Salutation is excellent because it stretches and strengthens all the major muscle groups in the body and exercises the respiratory system.

It is a graceful sequence of thirteen positions linked by a continuous flowing motion, and accompanied by five deep breaths. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. One round of Sun Salutation consists of two sequences, the first leading with the right foot in steps 4 and 10, the second leading with the left. Keep your hands in one place from steps 3 to 11 and co-ordinate your movements with your breathing. Start by doing four rounds and gradually build up to twelve rounds. As always in yoga, do it slowly and consciously.

Step 1

To begin sun salutation, bring your mind and body to attention facing east. Mentally visualize the rising sun. Visualize the sun radiating throughout your body.

Stand up straight with your feet together and your palms prayer-like in front of your chest. Feel awareness of the whole body. Relax and begin to inhale.

Step 2

Continue inhaling as you raise your arms in a wide circle out to the sides and overhead.
Stretch your arms back as you lift them to allow the fullest expansion of your chest.
Press your palms together above your head and look up at your hands.
Stretch up and hold your breath.
Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.

Step 3

Breathe out as you bend forward from the waist, keeping palms together, tucking your head

keep your back straight as long as you can.

Step 4

Breathe in as you release your legs and stand up.
Breathing out, immediately lunge forward with your right leg, keeping your toes tucked under. Support your weight on the both hands, right foot, left knee, and toes of the left foot.
Tilt the head back; look up. Inhale and retain breath.

When you repeat this exercise, alternate the leg you lunge forward with. For example, use the left leg instead of right.

You may also want to do some experimentation to determine the comfortable distance to step forward so that you can perform step 4 and 5 in one fluid movement.
Try to keep your left knee off the floor.

Step 5

Breathe in as you gently raise your arms in a wide circle out to the sides and overhead, palms together, looking up at your hands.
Hold your breath.

Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.

Step 6

Breathe out.
Bring both hands down on the floor on either side of your right foot.
Bring your right foot back next to your left foot.
Straighten your body into a “plank” position

Step 7

Hold your breath out as you lower your body so that your chin, chest, and knees touch the floor (toes are still tucked under).

When your knees touch the floor, relax the held breath and start to breathe

Step 8

Continue breathing in as you curl your head back.
Lift your chest and stomach.
Keep your hipbones on the floor.
Look up through your forehead. (Cobra Pose or Bhujangasana)
Hold your breath.

Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.

Step 9

Breathe out as you push your hips up and heels down into an inverted “V” position.
Tuck your chin to your chest. Hold your breath out.

Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.

Step 10

Start to breathe in as you bring your left foot forward between your hands and lunge forward with your left leg.
Continue breathing in as you raise your arms in a wide circle to the sides and overhead, with palms together, looking up at your hands. Hold your breath.

Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent. Alternate the leg you lunge forward with in this step as you did in steps 4 and 5. Try to keep your right knee off the floor if you can

Step 11

Breathe out as you bring your right foot forward next to the left.
Grasp the back of your ankles, calves, or thighs.
Bend your elbows.
Pull your upper body gently toward your legs, and tuck your chin toward your chest.
Hold your breath out.

Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.

Step 12

Breathe in as you straighten, bringing your arms in a wide circle out to the sides and overhead, palms together. Look up at your hands and stretch.
Hold your breath.

Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.