Surya Namaskar ( Sun Salutation )

Surya Namaskar or Sun Salutation is the first posture in any Yogic System . This is from the Ashtanga Yoga system . Its origins lie in a worship of Surya , the Hindu Solar Diety. This sequence of movements and poses can be practised on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana , pranayama , manthra and chakra meditation .

The physical base of the practice links together twelve asanas in a dynamically performed series . These asanas are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalation and exhalation (except for the sixth asana where the breath is held in external suspension). A full round of Surya namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series.

Proponents of the use of Surya namaskara as part of the modern yoga tradition prefer to perform it at sunrise, which the orthodox consider to be the most ’spiritually favourable’ time of the day.

Surya Namaskara , Sun Salutation

Starts at Samastithi . Place both feet together. Seal the inner leg. The spine is straight and long. Engage the Bhandas. Place the arms by your side. Gaze forward, or at the tip or your nose. Breathe deeply.

1 - Ekam Inhale. Bring your both arms up. Place palms together. Look up at your thumbs.
2 - Dwi Exhale. Fold forward, forehead, or knee to the knees. The abdomen is completely in. Hands flat on the floor. Look at the toes.
3 - Trini Inhale. Lock half the way up. Straight your spines as if were going to do a back bending. Lean forward slightly.
4 - Cheturi Exhale. Walk or jump back. Push up position. You may stay in the push up or lay down on the floor.
5 - Panca Inhale. Straighten the arms. Push your chest out. Look up and back. Knees straight lifted. Point your toes.
6 - Shat Exhale. Push the hips up. Downward facing Dog. Heels on the floor. Chin Towards your chest. Looking at your belly bottom. Knees straight. Lift knee caps. Abdomen in. Engage Bhandas. Stay here for 20 seconds taking 5 deep breaths .
7 - Sapta Inhale. Jump or walk back. Straighten your knees. Half the way up. Lengthen the spine.
8 - Astoe Exhale. Fold forward. Forehead or chin towards your knees. Look at the toes.
9 - Nava Inhale. All the way up. Arms up. Look at your thumbs.
10 - Desha Exhale. Samastithi.