Sun Salutation (Surya Namaskar)

Sun Salutation is a series of 12 yoga poses which is originally done to honor the sun. It is usually performed in the morning or at the beginning of yoga pose exercise. The beginner may practice these series at least 6 times and gradually add up to 12 times per a work out.

Benefits

1. Improve the blood circulation.2. Exercise the muscles of neck, chest, arms, belly , torso and legs. 3. Warm up the body for practicing other yoga poses.

Instructions

Preparation

Stand with feet together and Place the hands together in salutation position at the chest.

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1.Exhale, raise the arms up parallel to the floor.

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2. Inhale and arch your torso backward. Bend the back to stretch the spine and look up to the ceiling as much as possible.

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3. With and exhalation, fold forward, touch the floor with your palms. Keep the knees straight.

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4. Inhale, bring the left (or right) leg back and place the knee on the floor. Arch the back backward. lift your chin and look up.

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5. Retaining the breath, bring the front leg back and support your weight on hands and toes. Now you are in plank position.

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6. Exhale, lower your knees. Touch the floor with your knees, chest and chin, keeping your hips up and your toes curled under. Bend the elbows and press both palm on the floor beside your torso

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7. Inhale, lower your hips down on the floor. Come to Cobra Pose by arching the back backward. Press the both palms to support the torso weight. Look up to the ceiling while opening the chest and shoulders.

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8. Exhale , come to Downward-Facing Dog Pose. Curl your toes under, raise your hips and pivot into an inverted "V"shape. Try to push your heels and head down and keep your shoulders back.

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9. Inhale and step the left or right foot forward and place it between your hands. Rest the other knee on the floor and look up, as in step4.

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10. Exhale and bring the other leg forward. Bend down from the waist, keeping your palms as in position 3.

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11. Inhale, stretch your arms forward, then up and swing back over your head and arch the back slowly from the waist, as in step 2

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12. Exhale and slowly return to upright position.

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