Sun Salutations

Surya Namaskara = salute to the sun



This sequence of movements and poses can be practiced on many different levels.



1. Mountain Pose or Prayer Pose (Tadasana) exhale

2. raised arms pose (Urdhva Hastasana) with back bend inhale

3. Standing Forward Bend (Utanasana) to Flat Back exhale

4. Lunge (aekpaadprasarnaasana) inhale

5. Plank pose exhale

6. Salute to the Eight Limbs pose (Ashtanga Namaskara or Chaturanga Dandasana) or stick

7. Cobra Pose (Bhujangasana) or Upward Facing Dog (Urdhva Muhka Svanasana) inhale

8. Downward-Facing Dog (Adho Mukha Svanasana) exhale

9. Lunge inhale

10. Standing Forward Bend (Uttanasana) exhale

11. raised arms pose with back bend inhale

12. Mountain or Prayer Pose exhale

There are several variations of the sun salutations. Depending on when you are doing it, and how advanced you are, and how much time you want to spend.
The idea is to flow from pose to pose in a continuous motion, using your breath for each change of pose.

You can add or subtract various poses into the salutation, as you like. You can also chant mantras while performing these asanas, if you choose. You can affiliate them with the chakras as you focus on each pose.