Posture: Surya-namaskar – Sun Salutation

(Pronunciation: soor-yee-ah-nahma-skar)

 Description:

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.

 STEP ONE: 

Stand facing the direction of the sun with both feet touching. Bring the hands together, palm to- palm, at the heart.

 STEP TWO:

Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. 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 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.