Surya Namaskar ( Sun Salutation)

Sequence 1

Sanskrit: Surya Namaskar

English: Sun Salutation

Usage&Effects

Basic Sequence and is usually performed at the beginning of each routine.

Mainly used to warm-up the the body before work- outs.

9 basic postures (in order of performance)

1. Tadasana (Mountain Pose) 

2. Urdhva Hastasana (Upward Salute) 

3. Uttanasana A(Standing Forward Bend) 

4. Uttanasana B(Standing Forward Bend- head up, on finger tips) 

5. Lunge (or jump back) 

6. Plank Pose 

7. Chaturanga Dandasana (Four-Limbed Staff Pose) 

8. Urdhva Mukha Svanasana (Upward-Facing Dog Pose) 

9. Adho Mukha Svanasana (Downward-Facing Dog Pose) 

Breathing Sequence

1. Exhale into Mountain pose

2. Inhale into Upward Salute

3. Exhale into Standing Forward Bend A

4. Inhale into Standing Forward Bend B

5. Back to SFB A- Exhale (as returning)

6. Hold exhaled breathe while doing Lunge   and in Plank Pose, Four-Limbed Staff Pose

7. Inhale into Upward-Facing Dog Pose

8. Exhale into Downward-Facing Dog Pose

9. Inhale & Exhale ＊5 in Downward-Facing Dog Pose

10. After 5th set of Exhale, hold breath and Lunge (or jump) into Standing Forward Bend A

11. Inhale into Upward Salute Pose

12. Exhale into Mountain Pose

(Pictures to be added in the near future)