SUN SALUTATIONS (SURYA NAMASKAR)
The Sun Salutations are a series of yoga poses that lengthen and strengthen every major muscle group in the body. Each Sun Salutation provides flexibility and strength. When done in cycles over a twenty-minute period, the series can provide cardiovascular exercise as well. Follow the photo illustrations to learn and practice the Sun Salutations daily.
2. Sky-Reaching Pose
3. Hand-to-Foot Pose
1. SALUTATION POSE
Begin with the feet parallel and big toes touching; bring your hands to your heart center and close your eyes. Take a cleansing breath through the nose. Hold gratitude in your heart and set an intention for your practice.
2. SKY-REACHING POSE
Bring your arms down, around, and up, taking a slight backbend, and gaze toward the sky as you inhale.
3. HAND-TO-FOOT POSE
Exhale and swan dive forward, bringing your arms out to the sides. Align hands with the toes. If you need to, bend your knees a little to bring your palms flat on the mat.
5. Sky Reaching in Equestrian Pose
6. Child’s Pose (First Variation)
4. EQUESTRIAN POSE
Take your right foot back in a lunge and place both hands beside your front foot. Make sure your knee is aligned with the ankle.
5. SKY REACHING IN EQUESTRIAN POSE
From the equestrian pose, reach both arms up overhead as you inhale and gaze slightly upward.
6. CHILD’S POSE (FIRST VARIATION)
Bring your hands back to the floor, bring the front foot back, and sit on your heels.
8. Eight Limbs Pose
9. Cobra Pose
7. DOWN DOG (SECOND VARIATION)
From the equestrian pose, take one foot back and lift your body into an inverted letter V, with your tailbone reaching into the air and chest approaching the thighs. Feet are hip-width apart, and hands are shoulder-width apart. Your weight is over the feet rather than over the hands.
8. EIGHT LIMBS POSE
Lower your knees, bend your elbows toward your hips, and bring your chest and chin toward the floor. Hands are aligned with the shoulders.
11. Equestrian Pose
9. COBRA POSE
Flatten out on your belly. Bring your fingertips into alignment with your shoulders. Bring your elbows in toward the torso. Elongate your legs, with the feet touching each other. Lift your chest and face up while keeping your feet on the floor.
10. DOWN DOG OR CHILD’S POSE
Push back into either the child’s pose or down dog.
11. EQUESTRIAN POSE
Bring your right foot forward and place your hands on either side of the right foot. The back leg is elongated and the knee is on the floor.
13. Hand-to-Foot Pose
12. EQUESTRIAN SKY REACHING
In equestrian pose, bring both arms up overhead as you inhale.
13. HAND-TO-FOOT POSE
Bring the left foot forward and place both hands alongside the feet. Bow your head forward toward your knees as you exhale.
14. SKY-REACHING POSE
Reach both arms up overhead, and let your palms touch as you inhale. Gaze up toward the sky.
15. Salutation Pose
15. SALUTATION POSE
Exhale and bring your hands to your heart.
Repeat on the other side, starting with the left leg back, in the equestrian pose. Beginners, start with three sets, and as you advance try to do six or twelve sets.
