The Sun Salutation (Surya namaskara)

The Sun Salutation is a graceful sequence of twelve positions, preformed as one continuous exercise. Each position counteracts the one before. It is designed to stretch the body and work all the muscles groups to loosen, warm and strengthen them. The core- and skeletal muscles are thus elongated ens contracted. These are the muscles that help in posture and general mobility. This is also a cardio-workout and will warm the body and make it more flexible fore the asanas to follow. Increasing the heart rate will help detoxing and increase oxygen distribution to all the organs of the body.  

It is said to have the following benefits:

• Getting rid of carbon dioxide and toxins
• Tones the digestive system
• Normalizing the activity of the endocrine glands
• Tones the nervous system
• Promote better relaxation and sleep
• Strength increase
• Improves flexibility
• Reduce fat (acceleration metabolism)
• Revives and maintains the spirit of youthfulness
• Increase general wellness

Pregnant woman, people with back problems and/or high blood pressure should not practice this exercise. 

This is the one pf the exercises I look most forward to during yoga class. It is also the one I do when I don't have a lot of time. When I am away on business and stay in a hotel room, I do this first thing in the morning after a fowe stretches to get my body loosened. I then relax for 15  very slow breaths before I start my day. 

I believe that this give me the exercise and confidence to see the day through with success. 

The following illustration and desicription was taken from http://www.eckee.com/surya-namaskar-terminator-of-all-diseases/

Step 1.

First stand in attention position. Then lifting both hands in parallel position to the shoulders lifts both palms upwards. Back of the palms should stick to each other. Now being them in the front and encircling rake “namaste” position.

Step 2.

Inhale and while touching yours ears with your hands stretch them upwards and then bends from your waist alongside bend your arms & neck. This is called “Ardh Chakra Asana”.

Step3.

In the Third step exhale slowly and bend forward hands with neck, touching ears, go down & touch the right & left side ground of your feet. Your knees should be straight stay in this position for a while. This position is called Paad – Pashchimottanasan or “Padahastasana”.

Step 4.

In this step touch your palms to the ground & while in haling take your right leg backwards push your chest outside & lift your neck upwards. In this mudra your leg should be straight backwards & toe should be standing. Wait for while in this position.

Step 5.

While exhaling slowly take your left leg also backwards. Your ankles should join. Pull your backwards and try to join your ankles on ground. Pull your buttocks upwards as much as possible. Bend your neck touch your chin with your neck.

Step 6.

While inhaling & keeping your body parallel to the ground & lye prostrate. First touch your knees, chest & chin on the ground. Lift your buttocks & exhale keep breathing normally.

Step 7.

In this step inhale slowly- slowly & while pulling chest outwards move your hands straight. Bend your neck backwards, knees should be touching earth & toes should be in standing position. This is called “Bhujangasana”.

Step 8.

It’s Similar to the 5th step. Here we touch our chin with our neck & look at our toes.

Step 9.

It’s similar to the 4th step. In this we bring the right leg again in the front.

Step 10.

This is similar to 4th position. Now bring the left leg in front & again from “Paad – Pashchimottanasan”

Step 11.

This is similar to second position. Open up the Paad – Pashchimottanasan & while inhaling lift both hands upwards. In the same position bring your hands backwards and at the same time bring your neck & beck backwards ie.be in Ardh Chakra Asana”.

Step 12.

This will be similar to the first position i.e. The “Namaskar “Position.

After the 12 mudras/position again stand in rest position. Now again repeat the same asana. The first, second & third position will remain the same but in fourth position instead of bringing right leg back, here left leg goes back & do suryanamaskar.