Surya Namaskaras

SuryaNamaskaras

(Sun Salutations)

The sun shines for all and excludes none from its light and life-giving energy. In performing salutations to the sun, we ask for that light and energy to unfold within us.
While asleep the body lies in an inactive condition.During this time the conscious mind ceases to function, the metabolic rate decreases, the circulation of body fluids slows and the functional capacity of the rest of the body lessens considerably. Upon awakening, the body and mind must make a transition from this inactive condition to one of activity. Surya Namaskara aids in this transition by massaging and stimulating the glands, organs, muscles and nerves of the body.
The sun salutation is a series of twelve positions, each flowing into the next in one graceful, continuous movement.

Benefits

Surya Namaskara is considered an excellent warm up exercise.
It relieves stiffness, revitalizes your body.
It regulates the breath and refreshes the mind.
It stretches and warm up the spine and the limbs.
It gives flexibility to the body.
Surya Namaskar can do to your body what months of dieting cannot.
While performing the Surya Namaskara, coordinate the twelve positions with the breath; inhale as you go into one position and exhale as you go into the next. Retain the breath only in the fifth position.

At first, practice the entire series three times. Doing with two legs includes one set.

Position 1:
Pranaamaasana (prayer pose)

Exhale: Stand firmly with the head, neck and trunk in a straight line.
With palms together in prayer position, place the hands before the heart and gently close the eyes.
Standing silently, concentrate on the breath and mentally repeat a short positive affirmation.

Position 2:
Hasta-uttana Sana (raised arms pose).

Inhale: Breathing in, lift the arms up.
Arch the spine and bend backward as far as possible without straining.
Keeping the legs straight, and the head between the arms, arch the spine and bend backward as far as possible without straining.

Position 3:
HastaPadasana (hand to foot pose).

Exhale: Exhaling, bend forward from the hips, keeping the back straight.
Bring your hands down to the floor.
Bring head to the knees, keeping legs straight.
Place palms next to the feet, and align the fingers with the toes.
Note: If you cannot place the hands on the floor without bending the legs, lower the hands only as far as possible without straining.

Position 4:
AshwaSanchalanasana (the equestrian pose).

Inhale: Inhaling, stretch the right leg back, rest the right knee and the top of the right foot on the floor, and extend the toes. The left foot remains between the hands.
Hands remain firmly on the floor. Arch the back, look up and stretch the head back as far as possible.
The line from the head to the tip of the right foot should form a smooth and graceful curve.
Note: When performing set of salutations, the right and left legs should be alternated.

Position 5:
Dandasana (stick pose).

Inhale: As you breathe in, take the left leg back next to the right leg and bring the whole body in a straight line.Arms remain straight.
Retain the breath(This is the only position where the breath is held).
This position resembles a starting push-up position.
Note: If you cannot hold the breath, breathe normally

Position 6:
AshtangaNamaskara (salute with eight parts or points).

Exhale: Gently bring your two hands, two feet, two knees, chest and chin to touch the floor.
Keep the tips of fingers in line with the breasts.
Tuck in the chin and place the forehead on the floor.

Position 7:
Bhujangasana (cobra pose).

Inhale: Without moving the hands and forehead, relax the legs and extend the feet so that the body rests flat on the floor.
Inhaling, slowly begin to raise the head.
Keep your elbows straight and look up.

Position 8:
Parvatasana (Downward Dog pose)

Exhale: The inverted V. Without repositioning the feet and hands, exhaling, press the feet to the floor so that the toes point toward the hands; straighten the arms, pushing the buttocks high in the air.
Bring the head between the arms and try to press the heels to the floor.

Position 9:
Ashwa Sanchalanasana (the equestrian pose).

Inhale: Bend the right knee and place the right foot between the hands. Align the toes with the fingers.
Rest the left knee and top of the left foot on the floor and extend the toes. Arch the back, stretch the head back, lookup and bend back as far as possible.

Position 10:
Hasta Padasana (hand to foot pose).

Exhale: Place the left foot beside the right. Keep the palms on the floor. Straighten the legs and bend the head to the knees.

Position 11:
Hasta-uttanasana (the raised arms pose)

Inhale: Slowly raise the body, stretching the arms out, up and back.
Bend as back as possible without straining.
Remember to keep the arms close to the ears and legs straight.

Position 12:
Tadasana (Mountain Pose)

Exhale: Return to an erect standing position.
Slowly lower the arms, straighten the body and your arms.

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