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Suryanamaskar



The Sun salutation - Suryanamaskar

The Sun Salutation



Posture: Surya namaskar - Sun Salutation

Translation: 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.

Pronunciation:soor-yee-ah-nahma-skar

Difficulty:(3)

Step1

STEP ONE:

Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

  Step2

STEP TWO:

Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

Step3

STEP THREE:

Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Step4

STEP FOUR:

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.

Step5

STEP FIVE:

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.

Step6STEP SIX:

Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

Step7

STEP SEVEN:

Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).

Step8STEP EIGHT:

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.

Step9

STEP NINE:

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.

Step10STEP TEN:

Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Step11

STEP ELEVEN:

Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

Step12STEP TWELVE:

Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

Sun Salutation