THE SUN SATUTATION (Surya Namaskar)
All session of asanas begin with the
Surya Namaskar, or Sun Satutation. This excellent warming-up exercise
consists of a sequence of 12 positions that move the spine in various
ways and promote flexibility in the limbs. It is of Special benefit to
beginners, to stiff people, and to the elderly, as it helps the body to
gain flexibility. It also regulates the breath, and focuses the mind.
Starting Position
Stand erect with the head and body straight but relaxed. The feet are
together, the knees are straight, and the arms are relaxed at the sides.
Inhale deeply and the arms are relaxed at the sides. Inhale deeply and
begin.
Step I
As you exhale the breath, bring your hands together at the chest in the
Prayer position. This is a powerful physical, mental, and psychic way
of centring the body. Bringing the hands up from the sides, place the
palms flat against each other at the centre of the chest. The elbows are
pushed out to the sides.
Step II
Inhale and stretch your arms up over your head. Arch your body backwards,
keeping the arms alongside the ears, and the knees straight.
Step III
Exhale as you bend forwards and bring the hands down to the floor next
to the feet. If you cannot put your hands on the floor with the knees
straight, bend the knees slightly.
Step IV
Without moving your hands, inhale and stretch the right leg back as far
as possible. Drop the right knee to the floor and then stretch the head
up.
Step V
Retaining the breath, bring the left leg back and place the left foon
next to the right, with the toes pointing forwards. Your body should now
be in a straight line, in a posture often known as the Push-up position.
Step VI
Exhaling, drop the knees straight down to the floor. Keep the hips up.
Without rocking the body backwards, bring the chest straight down to the
floor between the hands. Bring the forehead to the floor; beginners may
place the chin on the ground if this is difficult to do.
Step VII
Inhale as you slide the body forwards until the hips are on the ground.
Arch the chest up and bring the head back into the Cobra pose. Do not
move the hands. The elbows are slightly bent, with the shoulders down
and bacm so that there is no tnsion in the neck so that there is not tension.
Step VIII
Exhale as you tuck the toes under without allowing the
hands or feet to move form their positions, bring the hips up .Push the
heels towords the floor and keep the knees straight the arms .This is
often referred to as the inverted " V" pose
Step IX
Inhale and bring the right foot forwards between the hands so that the
fingers and toes form a straight line. Drop the left knee to the floor
and stretch the head up. This is same as the position.
Step X
Inhale as you slowly reach the arms forwards and then stretch them up
over the head. With the arms alongside the ears, and the weight centred
on the balls of the feet ive a complete backward bend tothe body. This
is the same position.
Step XI
Without moving the hands exhale as your bring the left foot forwards next
to the right foot. The forehead is down towords the knees.This is the
same postion as that
Step XII
Exhale as you stand upright abd bribg your arms down alongside your body.returning
tothe starting positions. You ar nwo redy tobegin the next Sun Saluations
cycle. In the steps shown here, you are asked to lead with the right leg,
but for the next cycle your should lead wiht the left leg.
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