The Headstand - Sirsha-asana - YOGA

[dinoo]

[dinoo]

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)
[b]


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:



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 rig
ht. 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.