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sunsalutation
Sun Salutation is a sequence of twelve yoga poses thatis useful
for warming up and energizing your body atthe beginning of a yoga
practice. This series will helpto connect your body, breath and
mind.
If you only have time for a quick practice, youmay want to
perform Sun Salutation on its own to
strengthen and stretch all of your major musclegroups, while
stimulating your cardiovascular system.
Each pose in this series works as a counter pose tothe previous
pose, allowing your spine to stretch in a
different direction. As you flow from one pose tothe next, focus
on your bodys alignment in eachpose and make sure you are breathing
easily. Youshould concentrate on learning the poses and thesequence
of Sun Salutation before incorporating thebreathing pattern of the
series.
Whether performing Sun Salutation as a warm-up oron its own,
beginners should perform four cycles perpractice and work up to
performing twelve cycles perpractice. A cycle includes moving
through all the posesfor both sides of your body.
262
Begin in MountainPose. For informationon Mountain Pose,
see page 120.
1 2Make sure your feetare no wider than hipwidth apart.
Position your handsin Prayer Pose. Forinformation on Prayer
Pose, see page 48.
Circle your arms outto each side and
bring your palmstogether overhead.
Move into StandingBack Bend.
For information onStanding Back Bend,see page 192.
Make sure you keepyour spine long. Do
not over-arch yourlower back.
3 4
(surya namaskar)
SUN SALUTATION
Sun Salutation involves a fluid motion from one poseto the
next.You do not need to hold each pose.
exhale
inhale
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CHAPTER 15: Yoga Practices
263
For informationon Plank Pose,see page 184.
Make sure your headand hips are in linewith your spine.
Lower your knees,chest and chin to thefloor and move intoEight
Point Pose.
For information onEight Point Pose,see page 186.
10
Bend forward fromyour hips and moveinto Standing
ForwardBend.
5 6 Place your hands onthe floor on eitherside of your feet.
If your hands do not
reach the floor, bendyour knees slightly.
Step your right footback as far as possible.
7
Bring your left footback next to yourright foot and move
into Plank Pose.
9
8 Lower your right kneeto the floor and moveinto Lunge Pose.
For information onLunge Pose, seepage 180.
Make sure your leftknee is directly aboveyour left ankle.
CONTINUED
SUN SALUTATION (CONTINUED)
For information onStanding ForwardBend, see page 154.
exhale
exhale
inhale
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sunsalutation
264
Tuck your toes underand lift your hips upinto Downward-Facing
Dog Pose.
12 For information onDownward-Facing DogPose, see page 188.
Step your right footforward and placeyour foot betweenyour
hands.
Lower your left knee tothe floor and move intoLunge Pose.
Make sure your rightknee is directly aboveyour right ankle.
13 14
Slide your bodyforward and moveinto Cobra Pose.
11 For information onCobra Pose, seepage 196.
Make sure yourshoulders arerelaxed and down.
SUN SALUTATION (CONTINUED)
inhale
exhale
inhale
(surya namaskar)
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Your upper armsshould be next toyour ears.
Stretch up and backto move into StandingBack Bend.
Lower your arms toyour sides and returnto Prayer Pose.
Repeat steps 3 to 19,starting with your leftfoot in steps 7 and
13.
19 20
Bring your left footforward next to yourright foot.
15
As you raise yourupper body, circle yourarms out to each sideand
bring your palmstogether overhead.
17 18
16 Straighten your legsand raise your hips tomove into
StandingForward Bend.
SUN SALUTATION (CONTINUED)
exhale
exhale
inhale
