Posture: Surya-Namaskara - 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
Step-By-Step Demonstration of Surya Namaskar Asana
Step-1
Stand facing the direction of the sun with both feet touching. Bring the hands together, palmto-palm, at the heart.
Step-2
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
Step-3
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
Step-4
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-5
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-6
Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.
Step-7
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-8
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-9
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-10
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
Step-11
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
Step-12
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.
Videos Explaining How to Perform the Surya Namaskar
Step-1
Stand facing the direction of the sun with both feet touching. Bring the hands together, palmto-palm, at the heart.Step-2
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.Step-3
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.Step-4
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-5
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-6
Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.Step-7
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-8
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-9
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-10
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.Step-11
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.Step-12
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.
Videos Explaining How to Perform the Surya Namaskar
