surya namaskar

Yoga Postures Step-by-Step
1. The Sun salutation - Suryanamaskar
Posture: Surya-namaskar - Sun Salutation
Translation:
The Sanskrit word surya means sun. Namaskar is the
Hindi word for Namaste, from the root nam, to bow.
Namaskar means salutation, salute, greeting or
praise.
Pronunciation: soor-yee-ah-nahma-skar
Difficulty: (3)
STEP ONE: STEP TWO:
Stand facing the direction of the
sun with both feet touching.
Bring the hands together, palmto-
palm, at the heart.
Inhale and raise the arms upward. Slowly bend
backward, stretching arms above the head.
STEP THREE:
STEP FOUR:
Exhale slowly bending forward,
touching the earth with respect
until the hands are in line with
the feet, head touching knees.
Inhale and move the right leg back away from the
body in a wide backward step. Keep the hands
and feet firmly on the ground, with the left foot
between the hands. Raise the head.
STEP FIVE:
STEP SIX:
While exhaling, bring the
left foot together with the
right. Keep arms straight,
raise the hips and align the
head with the arms,
forming an upward arch.
Exhale and lower the body to the floor until the
the feet, knees, hands, chest, and forehead are
touching the ground.
STEP SEVEN:
STEP EIGHT:
Inhale and slowly raise
the head and bend
backward as much as
possible, bending the
spine to the maximum
(as in the naga-asana).
While exhaling, bring the left foot together with
the right. Keep arms straight, raise the hips and
align the head with the arms, forming an upward
arch.