| The Sun Salutation, also known in Sanskrit as Surya | | | | Position 6: Exhaling, drop the knees straight down to |
| Namaskra, offers you a wonderful opportunity to | | | | the floor. Keep the hips up. Bring the chest straight |
| warm -up and gently stretch your back and improve | | | | down to the floor between the hands. Bring the |
| flexibility of your spine. | | | | forehead to the floor. Again, if this is to strong, just |
| Most yoga classes will start with the Sun Salutation. | | | | lower your body flat to the floor. |
| The Sun Salutation, forms part of the warm-up in most | | | | Position 7: Inhale as you slide the body forwards until |
| yoga classes. | | | | the hips are on the ground. Legs straight out behind |
| It consists of 12 flowing positions that allow the body to | | | | you. Have the palms on the floor beneath the |
| stretch forwards and backwards. Different schools of | | | | shoulders, elbows close to the body and pointing |
| yoga will have their own particular variation of the Sun | | | | upwards. Gently stretch upward with the head, neck |
| Salutation. | | | | and chest. (cobra pose) Keep the elbows slightly bent |
| The following 12 steps offer you a simple guide to the | | | | and tucked in toward the body. The shoulders are |
| Sun Salutation traditionally practiced in a Sivananda | | | | down and relaxed, so there is no tension in the neck or |
| Hatha Yoga Class. For the first few times you | | | | shoulder area. |
| practice the Sun Salutation, it is easier to just focus on | | | | You now repeat the poses going back in the opposite |
| the postures. As you get used to the routine, try and | | | | direction. |
| co-ordinate the movement with the breath. | | | | Position 8: Exhale as you tuck the toes under. Keep |
| Starting Position: Stand erect with the head and body | | | | the hands and feet in the same place, bring the hips up |
| straight but relaxed. The feet are together, the knees | | | | and form an inverted V/downward dog pose. Push |
| are straight, and the arms are relaxed at the sides. | | | | the heels towards the floor and keep the knees |
| Inhale deeply. | | | | straight. |
| Position 1: Exhale and bring the palms together in the | | | | Position 9: inhale and bring the right foot forwards |
| prayer position in front of the heart centre. | | | | between the hands so that the fingers and toes form |
| Position 2: Inhale. Stretch the arms out from the heart | | | | a straight line. Drop the left knee to the floor and |
| centre and stretch your arms up over your head. Arch | | | | stretch the head up. (Alternatively lower the knees to |
| your body backwards, keep your arms up alongside | | | | the floor - all fours). This is the same position as in |
| the ears. Try and keep your knees straight. Keep | | | | Position 4. |
| looking up at your hands; give yourself a full body | | | | Position 10: Exhale and without moving the hands bring |
| stretch as you stretch up all the way from the feet to | | | | the left foot forwards next to the right foot. The |
| the tips of your fingers. | | | | forehead is down towards the knees. Make sure the |
| Position 3: Exhale. Bend forwards and bring the hands | | | | fingers and toes are in a straight line. This is the same |
| down to the floor next to the feet. If your hands do | | | | as Position 3 |
| not touch the floor with the knees straight, then slightly | | | | Position 11: Inhale - as you slowly reach the arms |
| bend the knees. Allow the head to relax toward the | | | | forwards and then stretch them up over your head. |
| floor. | | | | With your arms alongside your ears and the weight |
| Position 4: Inhale and without moving the hands, stretch | | | | cantered on the balls of the feet. Give a complete |
| the right leg back as far as possible. Drop the right | | | | backward bend to the body. This is the same position |
| knee to the floor. Leave the left knee on the floor | | | | as Position 2. |
| between the hands and the left knee close to the | | | | Position 12: Exhale as you stands upright and brings |
| chest. Stretch the head up and back (you may feel a | | | | your arms down alongside your body, returning to the |
| slight stretch in the throat and right groin). | | | | starting position. Stand still and observe the breath. |
| Position 5: Retain your breath. Bring your left leg back | | | | When you have regained your breath, repeat this |
| and place the left foot next to the right, with the toes | | | | sequence, this time leading with the left leg. |
| pointing forwards. Your body should be in a straight line | | | | So, there you have it. Your complete guide to the Sun |
| - similar to the push-up or plank position. Keep your | | | | Salutation. As you become more comfortable with this |
| head in a straight line with your body (if this position is | | | | sequence, try and do at least 3 - 5 cycles every day. |
| too strong, then does this instead: - then keep both | | | | You will soon notice your back feeling looser, more |
| hands flat on the floor and have both knees on the | | | | supply and flexible. |
| floor, look up and back) | | | | |