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Surya Namaskar is a sequence performed in 12 continuous steps. It is considered to be one of the most important exercises for the human body. It consist of important yogic asanas and pranayama. The 12 steps are described below: |
Step 1 |
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Stand facing the direction of the sun with both feet touching. Bring the hands together in prayer pose (namaskar) at the heart. Take a series of deep breaths so that the flow of your breath is centered at the heart, the inner sun. |
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Step 2 |
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Inhale and raise the arms upward in Upward Salute or Urdhva Namaskar. Lift your chest at the heart, keeping your buttocks firm as you look up at your hands. |
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| Step 3 |
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Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. Keep your knees slightly bent. Relax your head during this intensive stretch (Uttanasana) |
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| Step 4 |
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Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground with your fingers in line with your toes and the left foot between the hands. Raise your head. |
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| Step 5 |
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While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms. Try to keep your back as straight as possible in this asana (Adho Mukha Svanasana) without bending your knees. |
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| Step 6 |
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Exhale and lower the body to the floor (let your chest lead you to the floor) Keep your buttocks, thighs and abdomen lifted until the feet, knees, hands, chest, and forehead are touching the ground. |
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| Step 7 |
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Inhale squeeze your shoulder blades and lift your chest into the cobra posture placing gentle pressure on your hands, keeping your elbows bent. |
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| Step 8 |
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While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms. Try to keep your back as straight as possible in this asana (Adho Mukha Svanasana) without bending your knees. |
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| Step 9 |
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Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground with your fingers in line with your toes and the left foot between the hands. Raise your head. |
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| Step 10 |
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Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. Keep your knees slightly bent. Relax your head during this intensive stretch (Uttanasana) |
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| Step 11 |
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Inhale and raise the arms upward in Upward Salute or Urdhva Namaskar. Lift your chest at the heart, keeping your buttocks firm as you look up at your hands. |
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| Step 12 |
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Stand facing the direction of the sun with both feet touching. Bring the hands together in prayer pose (namaskar) at the heart. Take a series of deep breaths so that the flow of your breath is centered at the heart, the inner sun. |
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