Yoga Exercise - Sun Salutation (Surya Namaskar)
The Sun Salutation Pose, also known as Salute to the Sun and Surya Namaskar, is a flowing series of 12 poses which help improve strength and flexibility of the muscles and spinal column. This pose also warms up the body and tones the abdominal muscles. So take your yoga accessories and learn how to perform the Yoga Sun Salutation Pose with the help of our animation and easy-to-follow steps.
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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, move your left leg back, 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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| donpdonp |
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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?
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| k_vlnrao |
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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.
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KVL Narasimha Rao,
Hyderabad.
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These are all the Yoga Poses covered in this section:
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