The surya namaskara (sun salutation) is a series of twelve yoga poses to be performed in harmonious sequence to glorify the sun. Following the tradition, the asanas should be practiced in the morning or in the evening facing the sun. You will have to practice one position after another, like in a dance, stretching and strengthening all the muscles of the body, to finally return to the initial one.
Steps
Part 1 of 3: Performing the First Positions of Surya Namaskara
Step 1. Start with your feet together
Get ready to start standing, with your feet together and your arms stretched out at your sides. Bring your attention to your body as you prepare to perform the postures in complete harmony.
Step 2. The first position is called the mountain
In Sanskrit it is called "Tadasana" and is also known as the position of prayer; it is a fairly simple asana to perform. Keep your feet together, but bring your hands in front of your chest. Press one palm against the other with your fingers facing up. The hands should be in front of the chest, with the thumbs in contact with the breastbone. Breathe in and out several times while maintaining this position.
The weight of the body should be distributed evenly on both feet
Step 3. Switch to the raised hand position
In Sanskrit it is called "Urdhva Hastasana". Inhale deeply as you lift both arms above your head and back, arching your back slightly. Push your hips slightly forward. Try to stretch your body, arms and fingers as much as possible. Look at the hands.
In this position, your palms should be facing forward
Step 4. Lean forward and rest your palms on the mat
To move on to the next position, exhale and bend your torso forward; you can bend your knees if you feel the need. Rest your palms on the mat next to your feet. The head should hang down, with the face touching (or almost touching) the knees.
- If you need to bend your knees to be able to touch the floor with your hands, try to straighten them slowly once you have reached the position.
- This position, the third of the sun salutation, is known as the "standing pincer position" or "Uttanasana" in Sanskrit.
Part 2 of 3: Performing the Next Positions of Surya Namaskara
Step 1. Bring your right foot back and inhale
To move to the "equestrian position" ("Ashwa Sanchalanasana" in Sanskrit), push the right leg as far back as possible, place the respective knee on the floor and turn the head upwards. The left foot must remain firmly on the ground, between the two hands.
Step 2. Now also bring your left leg back and inhale
Push your left foot back so it reaches your right. Meanwhile, straighten your arms. At this point the body should be straight, parallel to the floor. In addition to the arms, the legs must also be perfectly straight.
This is the "stick on the ground" position, more commonly called the bench (or "Chaturanga Dandasana" in Sanskrit)
Step 3. Bend your arms and bring your torso and legs to the ground
You will reach the eight point position, defined in this way as the body touches the ground in eight points: feet, knees, chest, chin or forehead and hands. If it seems too difficult, start by resting your knees on the ground, then gradually lower your torso as well.
Step 4. Raise your head and shoulders to assume the position of the "cobra" ("Bhujangasana" in Sanskrit)
Slide forward so that your body is almost completely in contact with the mat. As you do this, lift your upper torso, partially straightening your arms. Tilt your head back slightly so that your gaze is turned upward.
Part 3 of 3: Execute All Positions in Reverse Order
Step 1. Return to the mountain location
First exhale and lift your hips upward. Continue until the body assumes the position of a triangle based on the floor. Your arms and legs should be straight, but you can keep your knees bent if necessary.
This position is called "upside down dog" ("Adho Muka Svanasana" in Sanskrit language)
Step 2. Bring your right foot forward to return to the "equestrian" position you performed earlier
Place your foot between your palms, which should be in contact with the mat. Lift your head straight up as you arch your back slightly back.
Step 3. Return to the "standing gripper" position
Bring your left foot forward as you exhale, placing it alongside your right foot. The palms of the hands must remain in contact with the mat, next to the feet. Try to bring your face closer to your knees to stretch the muscles in the back of your legs and back.
Step 4. Lift your torso to return to the "raised hands" position
As you inhale, slowly return to an upright position by gradually "unrolling" your spine. Finally, arch your back slightly back and bring your hands over your head and then back slightly.
Step 5. Return to the starting position of the "mountain"
As you exhale, bring your arms down and straighten your back. Bring your palms together and place them in front of your chest, keeping your thumbs in contact with your breastbone. Finally relax by bringing your arms back to your sides.
