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Yoga Exercise - Sun Salutation (Surya Namaskar)
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STEP 1: Stand on your yoga mats and start with the Yoga Mountain Pose. Bring your palms together in prayer position. Exhale. |
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STEP 2: As you inhale, raise your arms overhead, keeping your palms together.
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STEP 3: Exhale and then bend forward until your hands touch your feet.
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STEP 4: As you inhale, step the right leg back, arch back and lift your chin.
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STEP 5: Exhaling, step the left leg back into plank position. Keep your spine and legs in a straight line and support your weight on hands and feet.
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STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under. | |
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STEP 7: Inhaling, stretch forward and bend back. Keep your arms straight.
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STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips.
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STEP 9: As you inhale, bring your right leg forward, with the top of the foot stretched out flat on the floor, and lift your chin.
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STEP 10: Exhale and then bend forward until your hands touch your feet. | |
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STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.
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STEP 12: Exhaling, gently come back to Tadasana.
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As with all other Yoga Exercises and poses, make sure to perform the Sun Salutation Pose correctly to achieve optimum results. To be safe, you can use yoga straps or your Yoga instructor for assistance so he or she will be able to tell you how to do it the right way.
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Poses Overview
These are all the Yoga Poses covered in this section:
 1: |
Cat Pose |
| 2: |
Triangle Pose |
| 3: |
Revolved Triangle Pose |
| 4: |
Crescent Moon Pose |
| 5: |
Warrior Pose I |
| 6: |
Warrior Pose II |
| 7: |
Warrior Pose III |
| 8: |
Wide-legged Forward Bend |
| 9: |
Chair Pose I |
| 10: |
Chair Pose II |
| 11: |
Standing Forward Bend |
| 12: |
Downward Facing Dog Pose |
| 13: |
Revolved Side Angle Pose |
| 14: |
Hands to Feet Pose |
| 15: |
Standing Side Stretch Pose |
| 16: |
Spread Leg Forward Fold |
| 17: |
Tree Pose |
| 18: |
Half Moon Pose |
| 19 |
Sun Salutation Pose |
| 20: |
Spread Leg Forward Fold |
| 21: |
Hero Pose |
| 22: |
Lotus Pose |
| 23: |
Seated Forward Bend |
| 24: |
Child Pose |
| 25: |
Garland Pose |
| 26: |
Full Boat Pose |
| 27: |
Half Spinal Twist |
| 28: |
Sage Twist |
| 29: |
Leg Reclining Lunge |
| 30: |
Leg to Side Pose |
| 31: |
Leg Pulls |
| 32: |
Single Leg Raises |
| 33: |
Double Leg Raise |
| 34: |
Wind Relieving Pose |
| 35: |
Crane Pose |
| 36: |
Head Stand |
| 37: |
Shoulder Stand |
| 38: |
Plough Pose |
| 39: |
Hand Stand |
| 40: |
Bow Pose |
| 41: |
Wheel Pose |
| 42: |
Locust Pose |
| 43: |
Fish Pose |
| 44: |
Cobra Pose |
| 45: |
Dog Pose |
| 46: |
Bridge Pose |
| 47: |
Corpse Pose |
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Monday 7th January 2008 at 11:10:14 AM
step 4 shows the back foot being arched and connecting with the floor on the ball of the foot.step 9 is supposed to be the same position but with the other leg, yet it shows the foot stretched out flat, with the connection to the floor on the top of the foot.is this a typo? if not, why are the positions different for each foot?
Sunday 10th August 2008 at 5:53:37 AM
The process is an alteration of both the legs, viz in the following steps...
Right leg back (Ashwa Sanchalana Aasana), Mountain pose (Parvathaasana), Astha Pranaamaasana (Total body flat with shoulders supporting the body), Left leg forward (again Ashwa Sanchalana Aasana), again Parvathaasana, and so on.
Second round has to be performed - by altering just the leg-sequence, Left leg back, Parvathaasana, Ashta Pranaama Aasana, Right Leg forward, then Parvathaa Aasana, ..
Remaining postures are commonly performed. Good times.
Saturday 25th July 2009 at 6:52:08 AM
I''ve been teaching yoga for 28 years. I''m so impressed with this web site. Namaste, Linda
Friday 31st July 2009 at 7:20:47 AM
i am a yoga student. wondering at the power of yoga. my warm regard to all in this web site. Om Savithrye Namah !
Sunday 30th August 2009 at 10:13:25 AM
I have been learning yoga for 4 years. Used to buy yoga books for reference. Newly found this website, and am impressed with the animation in this website.
Friday 23rd October 2009 at 4:00:49 PM
Amazing animation - I am involved with community service and was looking for some pictures to show the poor villagers how to do this and this animation seem to be a great help. Let me know if I need some specific assistance whom shud I write. Thanks - It was really nice
Tuesday 27th October 2009 at 1:12:26 AM
My sincere thanks for hosting this site. The animations clearly demostrate every moment and inspires one to follow it. I''ve learnt from this site and make it a point to practice it. Thank you once again!
Tuesday 27th October 2009 at 9:27:43 AM
Very Impressive presentation. Thanks a lot. Helps the novice and expert well.
Monday 2nd November 2009 at 4:00:30 PM
How many times should this be done per day ? Should there be a break in between? If so for how long?
Thursday 5th November 2009 at 6:37:36 AM
i really like yoga because its so useful for me it make me alive.
Thursday 5th November 2009 at 6:48:27 AM
my boyfriend teach me a yoga and he give me a yoga kit...and now i want to learn more about yoga i like it so much it make me feel better and good.
Friday 5th February 2010 at 5:14:35 AM
such a beautifull and perfect animation. I think its best way to teach yoga.
Tuesday 2nd March 2010 at 11:07:49 AM
Your website is very impressive. Yoga can be taught more by actions than mere words. Your site serves this purpose perfectly. I''ve forwarded this website link to many many friends of mine. I particularly like the position & stretch of foot shown in the surya namaskar animation. KUDOS !!!! Gr8 JOB !!!
Monday 22nd March 2010 at 12:12:19 PM
Superbly Wonderful !
Thursday 25th March 2010 at 1:49:33 AM
So good animations. I have never seen such good use of cartoon images for teaching. I would be delighted if you could show me an animation of moon salutation as well.
Wednesday 31st March 2010 at 2:24:00 PM
fabulous animation, it helps in learning perfectly. sincerely thanks for making such a nice animation. best way to teach yoga
Tuesday 20th April 2010 at 3:53:10 PM
This is a wonderful yoga exercise and I enjoy this stretch everyday morning/evening
Thursday 6th May 2010 at 5:59:04 AM
It is really the best way to teach yoga because many people are unaware about the steps of surya namashkar.
Monday 14th June 2010 at 12:50:58 PM
I love your encyclopedia. I made a film Y Yoga Movie and enjoy connecting with like minds who radiate light love & peace.
Namasté,
Arthur
Friday 30th July 2010 at 1:43:58 PM
As described in step 3 I have found that exhaling when trying to touch my toes, increases my stretching limits.
Try this - In the position shown in step 3 , keep breathing and with each exhale, try to reach as far as possible. You will begin to see that you will easily able to reach your toes or even the floor.
Thanks for the tips
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