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Yoga Posture - Surya Namaskar, The Sun Salutation:

  surya namaskar



1.Stand erect, close your eyes and breathe naturally as you reflect on your relationship with the Sun.Acknowledge your own inner strength, while at the same time humbling yourself before the power of the Sun.

   
  surya namaskar


2.Inhale, and allowing your body to gracefully express the feelings in your heart, open your eyes and extend your arms out and up until they are next to your ears. Keeping your legs straight and your head between your arms, gently arch the spine and bend backward, opening the chest.

   
 

surya namaskar3. Without pausing, slowly begin to exhale and bend forward from the hips, keeping your back straight and your arms next to the ears. (If your lower back is weak, bend your knees slightly.) Lower your arms and place your palms firmly on the ground, shoulder width apart in line with your feet, keeping your knees as straight as you comfortably can.Bring your head toward your knees, resting your gaze on the knees or - if you feel steady in this position - close your eyes. Throughout this movement, allow the weight of your body to be evenly distributed between the front, back, and sides of the feet.

   
 

surya namaskar
4. Slowly inhale, bend the right leg and stretch the left leg straight back. Keeping your hands firmly on the ground, stretch up with the head, neck and chest, arching the back and gazing upward.

   
 

surya namaskar5. As you begin to exhale, curl the toes of the left foot and stretch the right foot back, placing it next to the left. You are facing the floor with you arms straight and your head, shoulders, hips, the back of your knees and heels in alignment. Hold your body briefly in this inclined-plane position.

   
 

surya namaskar6.Lower your knees to the ground, followed by your chest. Tuck the chin and lower your forehead to the ground, keeping only your hips elevated. Take care to place your chest directly between your hands so that the hips can be lowered into the proper position without shifting other parts of your body. Keep your elbows close to your body. Then, lower your hips and stretch your feet back so that your body is resting flat on the ground.

   
 

surya namaskar 7.Inhale slowly and begin to lift the head, then raise the shoulders and chest, coming into the cobra pose. Gaze upward and bend back as far as you can comfortably, rolling your shoulders back and down, and keeping your pelvis on the floor.

   
 
surya namaskar
surya namaskar


8.
Exhale, and without interrupting the flow of movement, lift your hips and bring your body into a peak position. Shift your weight from the toes to the heels, and try to press your heels toward the floor. Relax your neck and let your head hang naturally. Allow your eyes to close. Feel the stretch in the feet and back of the legs, as well as in the upper arms and shoulders.

   
 

surya namaskar 9. Inhale, bring the left leg under the torso, and place the foot between your hands. Stretch up again, extending your head and upper torso toward the sky. Arch back and gaze upward.

   
 

surya namaskar
10. Exhale and bring the right foot up next to the left and straighten your legs, placing your body in a forward bend. Bend your knees as necessary to protect your lower back or to touch the floor. Once again, check to see that the weight of your body is evenly distributed between the front, back, and sides of the feet. Your head, neck, and shoulders should be relaxed toward the knees. Allow your gaze to rest on the knees or, if your balance is steady, close your eyes.

   
 

surya namaskar



11.. Finally, inhale and slowly raise your torso, stretching your arms out, up, and back. Keep your back as straight as possible as you slowly lift the head and torso. Upon reaching an upright position, bend back as far as you can without straining, remembering to keep your arms close to your ears and your legs straight.

   
  surya namaskar

12. Exhale and slowly lower your arms, bringing your palms together at your chest. Close your eyes and experience a final balanced moment of stillness. Repeat this sequence, this time stepping back with the right foot instead of the left, in position 4, and continue to alternate with each repetition.


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