Sun Salutations - Surya Namaskar

Sun Salutations, or Surya Namaskar, can be a complete practice in and of itself. Often considered the core of hatha yoga practice, sun salutations are a graceful series of 10 or 12 postures linked by a continuous flowing motion and accompanied by deep breathing. Sun salutations warm, tone and energize the body and are especially popular with those that desire a higher energy level in their days. Namah means to bow, to bow to the sun, the earth, your heart, our universe.

Hatha yoga teachers often say that if you do only one asana a day ... make it a Sun Salutation. Sun Salutations are often incorporated into a yoga practice to limbers up the whole body in preparation for other more difficult asanas. For people with limited time, Sun Salutations can be excellent because it stretches and strengthens all the major muscle groups in the body and exercises the respiratory system. Each position balances with the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. Start by doing three rounds and gradually build up to twelve rounds. As always in yoga, do it slowly and consciously for the very best results and for maximum benefit.

Tadasana 

To begin sun salutation, bring your mind and body to attention facing east. Mentally visualize the rising sun. Visualize the sun radiating throughout your body. Stand up straight with your feet together and your palms prayer-like in front of your chest. Feel awareness of the whole body. Relax and begin to inhale. Breath through your nose relaxing the hollow of your mouth and the root of your tongue.  Stand with your feet parallel, hip distance apart. Draw the energy up your legs. Firm your lower belly towards your spine with out crushing your organs. Lengthen you your spine using your side ribs and back muscles. Relax your shoulders, lengthen the back of your neck and relax your face muscles. Gaze forward softly, relaxing your jaw and tongue and breath evenly through your nose.

Uthihita Tadasana

Begin to inhale standing in Tadasana, extending your arms up to the sky using your back muscles keeping your shoulders soft. Palms facing each other if your shoulders are tight or in prayer pose.

Uttanasana

Begin to exhale folding forward hinging at the hips. Knees can either be bent or legs straight engaging the front of your thighs.

Ardha Uttanasana

Begin your inhale as you lift your torso half way up, spine parallel to the floor.