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Surya-namaskar - Sun Salutation
The Sanskrit word surya means sun. Namaskar is the
Hindi word for Namaste, from the root nam, to bow. Namaskar means
salutation, salute, greeting or praise.
| I started doing yoga again in 2003, in an
effort to combat morning stiffness. To my delight, my body
began to develop a suppleness and strength I had not thought
possible at my age. I started with the sun salutation which I
submit for you here, and by now I have progressed to many more
postures of increasing difficulty. I cannot recommend this
practice too highly or with greater emphasis. I use the words
of one hindu website "Do the Surya Namaskar every morning and
you will be fit for life!" |
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STEP ONE: |
STEP TWO: |
Stand facing the direction of the sun with both
feet touching. Bring the hands together, palm-to-palm, at the heart. |
Inhale and
raise the arms upward. Slowly bend backward, stretching arms above the
head.
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STEP THREE: |
STEP FOUR: |
Exhale slowly
bending forward, touching the earth with respect until the hands are
in line with the feet, head touching knees. |
Inhale and move the
left leg back away from the body in a wide backward step. Keep the
hands and feet firmly on the ground, with the right foot between the
hands. Raise the head.
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STEP FIVE: |
STEP SIX: |
 While
exhaling, bring the left foot together with the right. Keep arms
straight, raise the hips and align the head with the arms, forming an
upward arch. |
Exhale and lower
the body to the floor until the the feet, knees, hands, chest, and
forehead are touching the ground. |
STEP SEVEN: |
STEP EIGHT: |
 Inhale and slowly raise
the head and bend backward as much as possible, bending the spine to
the maximum. |
While
exhaling, bring the left foot together with the right. Keep arms
straight, raise the hips and align the head with the arms, forming an
upward arch. |
STEP NINE: |
STEP TEN: |
Inhale and move the
right leg back away from the body in a wide backward step. Keep the
hands and feet firmly on the ground, with the left foot between the
hands. Raise the head.
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Exhale slowly
bending forward, touching the earth with respect until the hands are
in line with the feet, head touching knees. |
STEP ELEVEN: |
STEP TWELVE: |
Inhale and
raise the arms upward. Slowly bend backward, stretching arms above the
head.
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Stand facing the direction of the sun with both
feet touching. Bring the hands together, palm-to-palm, at the heart.
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