Yoga Pose:
Salutation to the Sun
(Surya-namaskar)

Sun Salutation Video Animation (beta)

The Joy of Cycles

Night-Day, Hot-Cold, Inhale-Exhale, Work-Rest, everything has an opposite. And so it is with life and yoga. Below are a series of poses known as "The Salutation to the Sun." Give it a try, you are invited to experience the "joy of cycles" right now.

Begin:

Shivasana - Laying down, heels together, arms by your side, palms facing upward, breath in and out, letting your entire body melt through the floor. Let go until every cell in your body is completely relaxed, as though you are melting through the floor. Give yourself a few minutes. Now relax and melt even more!

Next: Roll to your left side and stand.

Position 2
Raise the arms upward. Slowly bend backward, stretching arms above the head.

INHALE

Position 3 - Uttanasana (Standing Forward Bend)
Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees.

EXHALE

Position 4
Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded.

INHALE

Position 5
Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line. - Adho Mukha Svanasana, Dog Facing Down

HOLD THE BREATH

Position 6
Ashtanga - Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called "Ashtanga" position.

EXHALE

Position 7
Naga asana - Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but don't bend the arms. Keep the knees and toes on the floor. Push the neck backwards and look upwards.

INHALE

Position 8
Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.

HOLD THE BREATH

Position 9
Hold the breath as in position 8, bring the left leg to the front and place it in between the hands while the right foot stays in place with the right knee and right toes touch the ground.

HOLD THE BREATH

Position 10
Exhale and bring the right leg forward as in position 3 and place it in between both the arms.

EXHALE

Position 11
Raise the arms upward. Slowly bend backward, stretching arms above the head.

INHALE

Position 12
Hands joined together near chest, feet together and toes touching each other.

EXHALE

Completing 1 Cycle:

Shivasana - Laying down, heels together, arms by your side, palms facing upward, breath in and out, letting your entire body melt through the floor. Let go until every cell in your body is completely relaxed, as though you are melting through the floor. Give yourself a few minutes. Now relax and melt even more!

Optional Repeat: Roll to your left side and stand...

Congratulations! You've completed one joyous cycle! Now how do you feel? Continue repeating the cycle of Surya Namaskar and Shivasana as desired.

Surya Namaskar, The Sun Salutation, is often performed first thing in the morning, followed by drinking water, then before bed time, followed by more water.

Sun Salutation and Shivasana Feedback?

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Salutation to the Sun
(Surya-namaskar)

"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." - Santosha.com