Sun Salutation - 'Surya Namaskara'

Sun salutation A is the first series of 12 asanas that help your muscles get warmed up in preparation for beginning your yoga practise.  They should serve as the foundation for every sequence and are a workout in themselves.

 A few tips before you start:
1. Breath is the link between action and awareness and is one of the most important elements of yoga.  In Transformational Yoga we use one forceful exhale from the nose (see Kaphalabati breathing) in order to purify, followed by a passive inhalation (always through the nose) during each posture.
2.  Practise on an empty stomach allowing at least 2 hours after a meal.  The best time is in the morning or evening. In the morning we may be more stiff, but our energy levels are usually higher and it is easier to concentrate.  When we practice  in the evening we are more flexible generally.
3. Practise barefoot, in a clean space that is free of obstacles and distractions.  Use comfortable, loose, stretchy clothing.
4. Contraindications:  In general, inverted postures should not be done by people suffering from high-blood pressure, obesity, back pain, dissiness or spinal injuries. 

First practise each posture seperately until you get the hang of it. Eventually the 12 postures will flow smoothly into one another.  Start with 3 and work up to 10 sun salutations.

1st Asana - Mountain Pose 'Tadasana'

1. Stand straight with feet together and weight evenly distributed on feet; chest lifted and arms at the sides with palms facing thighs.
2.  Bring palms together at chest level in prayer position and exhale forcefully through the nose, feel the diaphragm lifting and the belly going in.
3. Relax the belly and let air passively flow in through the nose.

2nd Asana - Mountain pose with arms up 'Tadasana Hastasana'

1. Exhale forcefully and raise arms above your head, pushing shoulder blades in.
2. Extend wrists, palms, and fingers upwards feeling the stretch on both sides of your body.
3. Let the inhale happen passively.

3rd Asana - Intense Forward Bend 'Uttanasana'

1. Exhale and bend forward from the waist, place palms on the floor, or as far down the leg as possible.
2. Tuck the head in towards the knees.
3. Passive inhalation.

4th Asana - Right leg forward

1. Step the right leg forward between the hands.
2. Let left knee rest on floor, look up.
3. Exhale forcefully followed by passive inhalation.

5th Asana - Downward Facing Dog  'Adhomukha Svanasana'

1. Step back to 'downward dog' and exhale in this upside down V posture.

2. Push heels towards the floor, feet should be parallel and seperated. Hands should be same distance apart as feet are. Flatten palms and spread fingers on floor. Relax the head.
3. Passive inhalation

6th Asana - Pushup position

1. Step back to the push-up position, then drop the knees, chest, & chin to the floor.
2. Exhale forcefully, followed by passive inhalation.


7th Asana - Upward facing dog 'Urdhva Muka Svanasana'

 

1.  Turn the toes so feet are pointed. Lift the body up onto the hands and top of the feet.                      2.If you have lower back pain, put knees on floor. Do not allow back to sag or shoulders to hunch up.

3. Look up and exhale. Inhale passively. Then push back to downward dog.                                                                                               

                                                                                               

8th Asana - Downward dog  (same as 5th)                                                                                       

9th Asana - Left leg forward

1. Step left leg forward. Foot between the hands.
2. Right knee rests on floor. Look up.
3. Exhale forcefully. Inhale passively.

10th Asana - Intense forward bend (same as 3rd)

 1. Step right leg forward.
 2. Tuck head in towards knees.
 3. Exhale, followed by passive inhalation.

11th Asana - Mountain pose (same as 2nd) with arms raised

 1. Sweep arms up & look up.
 2. Exhale forcefully, then inhale passively.

12th Asana - Mountain pose (same as 1st)

1. Bring palms & feet together and exhale.
2. Inhale passively, then rest with palms by side standing up straight and tall.