Yoga Yoga Poses Yoga Asanas Sun Salutation

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...known of all yoga poses, but most people are not aware that it is actually a sequence of postures and is therefore also referred to as the surya namaskar steps or sequence.

The surya Namaskar steps first include one standing on a towel or a mat with their feet placed right next to each other and their hands folded in front of their chest in the Namaste position. Then proceed to breathe in while extending one's hands vertically above one's head. Then proceed to arch the back while still holding this position and stretch one's spine. Step two of Surya Namaskar involves the person exhaling or breathing out, while bending down as much as possible. One should try and touch their toes all the while ensuring that they do not bend their knees. The next step in the Sun salutation sequence requires one to breathe in and then bend their left knee while keeping their left foot in the front. One should then stretch their right leg out right behind them. Then proceed to keep one's right knee on the floor while lifting the head and looking straight ahead. Then the next step involves one holding their breath and straightening their left leg right behind them. In this position both of one's legs will be stretched out behind them. One should then lower their body slowly such that they have moved into a pose that resembles a push up. Remember in this position to ensure that one's elbows have been kept straight and rigid and are not bending. Next step in the surya Namaskar steps or sequence involves one bending their elbows and lowering themselves. In this step, one should ensure that their stomach and their bottom stay off the floor. One can touch their chest and the rest of their body to the towel or the mat. Next proceed to lift up from the chest area first, all the while straightening their elbows. Next step is to exhale and then lift oneself up keeping their hands all the while on the floor. The resulting formation of one's body should be in the V shape. Next step is to inhale and then to place their right front towards the front while the left foot is placed at the back. In this position the left knee should be touching the ground. Then proceed to look straight ahead. Then one should exhale and start to move their left foot such that it is in line with their right foot in the front. Next stand and bend down and forward such that their hands have reached down and touched the toes. For those who can touch their toes, the next step is to try and touch their heads to their knees. Next step in the Surya Namaskar is to inhale and then bring their feet back together while leaning back and stretching the arms behind.

Surya Namaskar or the Sun Salutation is a set of Yoga Postures done in quick succession that limber up and warm up the whole body in preparation for the Asana session. A graceful sequence of thirteen postures, it is to be performed as one flowing, uninterrupted exercise.

Technique:

1. Namaskar - Salute
   Stand erect, feet together and join the palms at the center of your chest in an Indian salute. Inhale, then exhale and push your hands forwards and out straightening and stretching them out
2. Ardha Chandrasana - Half Moon Pose
   Inhale your raise your arms above your head arching your back from the waist and stretching the spine backwards. Move your hips forwards as much as possible. Let your head roll up to the ceiling, neck relaxed
3. Uttanasana - Hands To Feet Pose
   Exhale bending from the waist downwards and place your hands on the floor besides each foot. Relax in this pose
4. Surya Darshan - Sun Sight Pose
   Inhale and bring your right foot forward between your palms. Look straight ahead
5. Purvottanasana - Inclined Plane
   Hold your breath. Inhale and lean back into your arms, using them to lift the hips up toward the ceiling. As your hips lift, squeeze your legs by pulling in your knee caps and thighs. Press the bottoms of your feet flat down into the floor. Straighten both your legs and hands. Keep your neck straight and gaze fixed forwards. Ensure that your neck, spine, thighs and feet are in a straight line
6. Adho Mukha Svanasana - Downward Facing Dog Pose
   Exhale, curl your toes under and push your back up raising your hips and straightening the legs. Let your head hang down and move your shoulder blades away from the ears towards your hips. Lift your hips up high like a mountain. Try to push your heels flat down and look at your toes with your head down between your arms
7. Sashtang Dandawat - Forehead, Chest, Knee To Floor Pose
   Sashtang means With Eight Limbs and dandawat means paying homage by touching the floor. For this, first rest your knees down and then your chest and finally your forehead down to the floor. Slightly raise your hips above the ground. Keeping your feet together, inhale and exhale in this pose
8. Bhujangaasan - Cobra Pose
   Inhale and stretch your toes backwards. Tilt your head backward and begin raising your trunk. Push your hands against the floor and slowly start straightening your arms. Raise your head slowly up, arch your spine and neck and look up. Keep your legs together and elbows alongside your body slightly bent, shoulders back
9. Adho Mukha Svanasana - Downward Facing Dog Pose
   Exhale, curl your toes under and push your back up raising your hips and straightening the legs. Let your head hang down and move your shoulder blades away from your ears towards the hips. Lift your hips up high like a mountain. Check that the distance between your hands and feet is equal. Push your heels and head down and look at your toes with your head down between your arms as in pose 5
10. Surya Darshan - Sun Sight Pose
    Inhale and bring your right foot forward between your palms exactly as pose number 4
11. Uttanasana - Hands To Feet Pose
    Exhale and bring your right foot forward and assume pose number 3
12. Ardha Chandrasana - Half Moon Pose
    Inhale and stretch up standing. Stretch your arms up and bend backwards just as in pose 2
13. Namaskar - Salute
    Exhale and stand erect feet together bringing the palms at the center of your chest in an Indian salute back to the center of the chest as in pose 1.

This series of thirteen motions are form one round of Surya Namaskar. In the second round stretch your left leg backwards in Surya Darshan. Always ensure that Surya Namaskar is done for an even number of rounds like 2-4-6-8-10 or 12 rounds each day, stretching each leg backwards. After each round you should be in the same spot as started. Starting with 1 or 2 rounds gradually increase the tempo and number of rounds to 12. Maintain your own pace, slow or fast according to your age, agility and stamina.

Sun Salutation

• Headstand
• Mountain Pose
• Tree Pose
• Triangle Pose
• Inverted Triangle Pose
• Hand to Foot Pose
• Half Moon Pose
• Cow Face Pose
• Lion Pose
• Head to One Knee Pose
• Head to Knees Pose
• Camel Pose
• Sage Marichi Twist Pose
• Half Lord of the Fish Pose
• Inverted Leg Stretch Pose
• Shoulder Stand
• Plough Pose
• Inclined Plane
• Boat Pose
• Fish Pose
• Wind Relieving Pose
• Wheel Pose
• Bridge Pose
• Downward Facing Dog Pose
• Cobra Pose
• Bow Pose
• Locust Pose
• Eagle Pose
• Peacock Pose
• Crow Pose
• Corpse Pose
• Yoga Balance Asanas
• Yoga Asanas For Spine
• Yoga Asanas in Chair
• Basic Yoga Asanas For Stomach
• Yoga Asanas For The Neck
• Yoga For Panic Attack Anxiety Stress
• Yoga Asanas For Depressed
• Yoga Asanas For Beginners
• Sequencing Yoga Asanas
• Yoga For Children With Breathing Difficulties
• One Legged King Pigeon Pose - Eka Pada Rajakapotasana
• Reclining Bound Angle Pose - Supta Baddha Konasana
• Eight Angle Pose - Astavakrasana
• Hand Clenching
• Side Crane Pose - Parsva Bakasana
• Ankle Rotation
• Circle pose - Mandalasana
• Dolphin Plank Pose
• Half Frog Pose - Ardha Bhekasana
• Four-Limbed Staff Pose - Chaturanga Dandasana
• Extended Puppy Pose - Uttana Shishosana
• Supported Headstand - Salamba Sirsasana
• Pendant Pose - Lolasana
• Shoulder-Pressing Pose - Bhujapidasana
• Ankle Bending
• Wrist Bending
• Standing Half Forward Bend
• Side-Reclining Leg Lift
• Standing Yoga Seal
• Shiva Twist
• Upward Salute
• Intense Side Stretch Pose
• Wild Thing
• Great Hand Posture
• Upward Bow
• Accomplished Posture
• Warrior Seal
• Spread Leg Forward Fold
• Legs-Up-the-Wall Pose
• King Pigeon Pose
• Arm Pressing Posture
• Upward-Facing Dog
• Scorpion pose
• Crocodile Pose
• Feathered Peacock Pose
• Reclining Angle Pose
• Reclining Hero Pose