Yoga and Meditation

Sun Salutation

Sun Salutation


The Sun Salutation is a warm-up exercise that should be practised before starting the other Asanas.

Benefits of the Sun Salutation

The Surya Namaskar is made up of 12 different spinal positions giving various vertebral movements to the spinal column. It brings great flexibility to the spine and limbs. For stiff people the Sun Salutation is a great boon in helping to regain lost flexibility.The Sun Salutation helps to regulate the breathing and focuses the mind.

It is best practised early in the morning facing the east. It combaines Asanas and Pranayamas.

Starting Position

Stand erect with feet together and hands by the sides. Take a deep breath.

Position 1

Exhale; bring the hands together at the chest in the “prayer position”, centering the body.

Position 2

Inhale, stretch the arms over the head. Arch back, dropping the head back.

Position 3

Exhale and bend forward. Put the hands on the floor next to the feet. Make sure that the fingers are in line with the toes. Bring the head into the knees.

Position 4

Inhale, stretch the right foot back as far as possible. Put te right knee on the floor. Stretch the head upwards.

Position 5

Return the breath; bring both legs back so that the entire body is in a straight line from head to heais (“Push-up” position).

Position 6

Exhale, drop the knees to the floor.Lower the chest straight down so that it is on the ground between the hands. Bring the forehead (or chin) to the floor.

Position 7

Inhale; slide the body forward. Arch up and back. Legs and hips remain on the ground. (Cobra Position).

Position 8

Exhale; raise the hips. Drop the head between the arms; stretch the heals towards the floor. (Inverted-V Position).

Position 9

Inhale; bring the right foot forward between the hands (fingers and toes in line). Drop the left kneeto the floor and stretch the head up. (Same as position 4).

Position 10

Exhale; bring the left leg forward next to the right leg. Keep the hips up as high as possible and bring the forehead in towards the knees. (Same as Position 3).

Position 11

Inhale; stretch up. Bring the arms straight up over the head and arch back. (Same as Position 2).

Position 12

Exhale; drop the arms down next to sides and relax.


Categories: Yoga and Meditation

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