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The Sun salutation - Suryanamaskar
Posture: Surya-namaskar - Sun Salutation
Translation:
The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow.
Namaskar means salutation, salute, greeting or praise.
Pronunciation: soor-yee-ah-nahma-skar
Difficulty: (3)
STEP ONE:
Stand facing the direction of the sun with both feet touching.
Bring the hands together, palmto-palm, at the heart.
STEP TWO:
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head
STEP THREE:
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
STEP FOUR:
Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
STEP FIVE:
While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
STEP SIX:
Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.
STEP SEVEN:
Inhale and slowly raise the head and bend backward as much as possible, bending the
spine to the maximum (as in the naga-asana).
STEP EIGHT:
While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
STEP NINE:
Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
STEP TEN:
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
STEP ELEVEN:
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
STEP TWELVE:
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.
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