Surya Namaskar

Sun Salutation – a series of yoga poses performed in a sequence to enhance flexibility, strength, and mindfulness.

History

Surya Namaskar, or Sun Salutation, is a flowing sequence offered to the sun, long regarded in Indian tradition as the source of life and energy. It joins movement to breath and is practised at sunrise by many people. A full round has twelve positions, and it is often used as a warm-up before other yoga practice.

Steps / Procedure

Pranamasana: stand tall with palms together at the chest and breathe out.
Hasta Utthanasana: raise the arms up and gently arch back while breathing in.
Padahastasana: fold forward from the hips, hands towards the floor, breathing out.
Ashwa Sanchalanasana: step the right leg back, knee down, look up, breathing in.
Parvatasana: step the other leg back and lift the hips into an inverted V, breathing out.
Ashtanga Namaskara: lower knees, chest and chin to the floor, breathing out.
Bhujangasana: slide forward and lift the chest into a cobra pose, breathing in.
Parvatasana: lift the hips back into the inverted V, breathing out.
Ashwa Sanchalanasana: bring the right foot forward between the hands, breathing in.
Padahastasana: bring the left foot forward and fold, breathing out.
Hasta Utthanasana: rise with arms up and arch back slightly, breathing in.
Pranamasana: return to standing with palms together, breathing out. Repeat with the other leg leading.

Benefits

Warms up the whole body, improves flexibility and muscle tone, and builds stamina. The coordinated breathing encourages calm and focus.

Tips / Precautions

Practise on an empty stomach, on a non-slip mat, and start with a few slow rounds. If you have back or neck problems, high blood pressure or heart conditions, or are pregnant, ask your doctor before you begin.

General information for cultural interest, not medical advice. Check with a doctor before starting anything new, especially if you have a health condition.