Sun Salutation

The essence of yoga exercises


If the most critical pain is over and you practicing Dog-Cat-Rabbit exercise already for a while, you can turn to the next one called “Salutation to the Sun”.

This contains similar elements and its’ regular practice will improve the flexibility of your spine, joints and ligaments. I would recommend you to do it only, when you are almost pain free.

The Sun Salutation (Surya Namaskar) is a really effective and powerful exercise. It has several variations, but if you are not a regular yoga practitioner, you might do it based on your individual abilities, very carefully.

The picture below is for your orientation to distinguish and understand the different positions.

  •  Starting point: Close your feet and legs, extend your arms overhead, bringing your palms together in front of your chest. (hands in prayer position).
  •  While inhaling raise your arms upwards, above your head (piercing high), eyes  looking up to the horizon. Stretch up thoroughly, chasing a little bit and pushing the pelvis forward.
  • As you exhale bend forward from the waist, keeping the spine erect and bring the hands down to the floor. Your forehead is getting close to your knees (in forehead-knee posture) and palms should touch the floor. If you can’t straighten your knees, you can bend them a bit. It is important that your palms are touching the floor.
  • Inhale, push your left leg back, your knee is on the floor , press the hips deeply down (the iliac is looking straight), chase out, eyes are looking ahead.
  • While breathing out bring your right leg next to the left, lift your hips up towards the sky (pyramid posture). You can move with your hands and legs till the most appropriate and comfortable position Press your heels down to the floor and lengthening your spine.
  • Without breathing or with small ones lower to the ground( 8 points posture: 2 palms, 2 feet, 2 knees, chest and chin). So from the pyramid posture bend your knees to the floor and then lower your chest and chin to the floor. Raise your back slightly, your hands are near the shoulders. Here you can also move up to your comfort-zone.
  • Inhale, slide forward and raise the chest up into the Cobra posture, you recline on your toes with your feet stretched back, hips on the floor, eyes fixed ahead.
  • From this point you are turning back with the same postures. Exhale and push yourself up into the pyramid position.
  • While inhaling step with your left foot in front, press the hips down and look straight ahead.
  • Exhale and get your right leg next to the left one, forehead-knee posture.
  • Breathe in, put your palms together in front of you when standing up, raise them up, piercing high.
  • Breathe out and go to the starting position, with your palms together in front of your chest.
  • Your breathing is clam now, relaxed.

Please  repeat this on your other side as well.

You can stay longer in some positions if you like, with a calm breathing, or you can do it dynamically – it’s up to you. It is advisable to observe your breathing, but you keep it natural, too. Having three sessions a day on both sides would help to strengthen your general well-being. It’s worth to practice it every morning, after awaking – no matter if your muscles and joints are stiff – but you can do it any time of the day as well.

Good practicing!

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Surya Namaskara