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YOGA ASANA GUIDE
SURYA NAMASKARA (SUN SALUTATION)
Traditionally
performed in the morning facing the sun, sun salutation was
practiced to raise the energy of the body thus preparing it for
the vigorous asana practice. It is highly recommended to start
all sessions of Yoga asanas with the Sun Salutation. It is an
excellent general warm up exercise that consists of 12 different
spinal positions. It gives a wide range of spinal movements that
promote flexibility in the spine and in the other limbs of the
body. The Sun Salutation is very beneficial for everyone and
especially for elderly and very stiff people because it
increases the flexibility of the body very quickly. The Sun
Salutation is not an asana but a series of gentle flowing
movements coordinated with the breath to warm up the spine and
to raise the energy in the body.
The Sun Salutation
gives an initial warm up and stretch to the body preparing it
for further asanas. Using hundreds of muscles, regulating the
breath and focusing the mind the Sun Salutation is very
effective and should be repeated six to twelve times.
HOW TO DO SURYA
NAMASKARA (SUN SALUTATION) : BASIC INSTRUCTIONS
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1.
Exhale, bring your palms together in front of the chest.
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2.
Inhale and stretch your arms up over your head;
arch your body backward.
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The head and arms are along side the ears,
looking diagonally up.
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knees are straight, hips pushing forward.
Remember not to drop the head back.
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3.
Exhale and bent forward, bringing the palms to
the floor next to the feet. If you can't place
your palms on the floor with the knees straight,
you can bend the knees slightly.
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4.
Keeping your hands there, inhale and bring your
right leg back as far as possible.
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Place the right knee on the ground, point
the right foot.
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Push you pelvis forward without loosing the
90 degree angle of your left knee.
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Head is reaching up, whilst palms remain on
the floor next to feet in straight line.
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Right and left legs will alternate going
back on alternate Salutations.
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5.
Retain the breath and bring the left leg back.
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Body is in a straight line (push-up
position) from the head to the heels.
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Look one feet away from your hands.
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6.
Exhale and drop your knees, chest and forehead
to the floor.
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Keep the hips up.
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Without moving your body backward bring your
chest down to the floor between your hands.
Then bring the forehead to the floor.
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Knees, chest and forehead are touching the
ground, hips are up in the air.
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7.
Inhale and scoop forward, looking upwards.
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Arch the chest up and bring the head back.
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Legs remain on the ground.
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Do not move the hands as you come into this
position.
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Elbows are straight and shoulders pushing
down.
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8.
Exhale, curl your toes and push the hips up.
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Without moving the hands or feet push the
hips up as high as possible.
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The hands are flat on ground, heels on the
floor. Head is between the arms; look at
your feet, trying to bring the chest to the
knees.
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This position is known as the inverted-V
position.
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9.
Inhale and bring the right foot forward in
between the hands.
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Bring the fingers and
toes in one line.
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Drop the left knee to
the floor, point the left foot, push your
pelvis forward reaching towards the right
heel.
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Stretch the head up –
same as position 4.
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Right
and left legs will alternate coming forward
on alternate Salutations.
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10.
Exhale and keeping your the hands there, bring
the left foot forward next to the right foot.
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Forehead towards the
knees, nose in between the knees – hands are
holding the ankles.
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Keep the hips as high as
possible.
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11.
Inhale; reach out and up, arch backwards - same
as position 2.
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12.
Exhale and bring your arms forward and down
along side your body, returning to the starting position.
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