Sun Salutations or Surya Namaskar, are traditionally ...€¦ · Sun Salutations or Surya Namaskar, are traditionally performed in the morning to greet the new day. This sequence

Sun Salutations or Surya Namaskar, are traditionally performed in the morning to greet the new day. This sequence of postures can be a complete practice in itself or can prepare you for a longer asana routine. Sun Salutes are often performed in sets of five, but if you are new to the practice, it's wise to begin with two or three. Each time you flow through this sequence, synchronize your breath with the movements of your body.

1. Mountain pose with prayer hands SET UP Stand at the top of the mat with your feet together and arms by the side of your body

- ground your feet and spread the weight evenly between the big toe, little toe, ball of the foot and the heel.

- relax your shoulders away from the ears, tuck your tailbone under, draw your belly button into the spine and lengthen your spine.

INHALE reach your fingers towards the floor EXHALE bring the palms together in front of your chest into prayer position.

- Dristi - tip of your nose

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2. Mountain pose/Tadasana INHALE Raise both arms up and arch your back Extend the arms long and keep the biceps close to your ears push your hips forward

- modification/keep the spine straight or slightly arch back - Dristi/thumbs


3. Standing forward fold/Uttanasana EXHALE Bend forward from the hips bring your belly/abdomen towards the top of the legs (Eventually your nose will touch your knee) bend your knees as much as you need to and bring your palms to the floor

- Modifications - bend your knees/place your hands just above your knees for support

- Dristi - tip of the nose


4. Equestrian pose /Ashwa Sanchalasana INHALE press the palms of your hands into the floor on either side of your foot Step your right leg back as far as comfortable Drop your right knee to the floor Flatten the top of the foot on the mat Look up to the sky and open your chest

- Dristi- tip of the nose


5. plank/chatarunga dandasana /four limbed staff pose RETAIN BREATH Step your right foot (you could say front foot) back to meet the back foot 6. ashtanga namaskara/salute with eight limbs pose EXHALE Lower your knees, then your chest, then your forehead to the floor Keep your hips up and tuck your toes under


7. Cobra/bhujangasana INHALE Keep your hands firmly grounded and elbows close to the ribs Press into your hands and lift the chest up and look up to the ceiling Draw the shoulders away from the ears Keep your hips on the mat

- Modification -keep elbows on the floor/keep your gaze forward - Dristi - Third eye


8. Downward facing dog / adho Mukha svanasana EXHALE Tuck your toes under Lift your hips up to the ceiling and press your heels to the floor bring the belly and chest towards the top of the legs bring your gaze to your belly button Spread your fingers evenly on the mat with the thumbs facing the centre

- Modifications- bend the knees as much as needed - Dristi - belly button/navel


9. Equestrian pose /Ashwa Sanchalasana INHALE Step the right leg forward between the hands lift the chest and lengthen the spine look up towards the ceiling to the tip of your nose

- Modifications - can bring the knees to the floor before stepping forward/look straight ahead

- Dristi - tip of nose 10. Standing forward fold/Uttanasana EXHALE step your back foot forward next to the front foot palms on the mat on either side of the foot Lift the tailbone and straighten the legs as much as possible Lower your chest towards the top of the legs

- Modifications- bend the knees as much as needed - Dristi- tip of the nose

11. Mountain pose/ Tadasana INHALE raise the arms up and extend them behind you keep the arms close to the ears push your hips forward to arch your back

- Modifications - keep the spine straight or slightly arch back - Dristi/thumbs

12. Attention / Samasthitih EXHALE Bring both arms down to the side of the body tuck the tailbone under and stand tall, lengthening the spine Relax and take a deep breath ready for the next round.

- Dristi - Tip of the nose


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Sun Salutations or Surya Namaskar, are traditionally ...€¦ · Sun Salutations or Surya Namaskar, are traditionally performed in the morning to greet the new day. This sequence