Sun Salutation (Surya Namaskar)

Overview Surya Namaskar is used in traditional practices to warm the body by creating heat and warmth in the body. Or as practice in themselves. It is a preparation for the practice both mentally and physically and teaches linking breath with movement. The movement sequence is designed to take the spine through a variety of ranges of motion to increase the awareness of our spines specific to range of motion or limitations.

One of the means of honoring the sun is through the dynamic sequence Sun Salutation (Surya Namaskar). The word namaskar stems from namas, which means "to bow to" or "to adore." (The familiar phrase we use to close our yoga classes, namaste—te means "you"—also comes from this root.) Each Sun Salutation begins and ends with the joined-hands (gesture) touched to the heart. This placement is no accident; only the heart can know the truth. (,

Sun Salutation A (Surya Namaskar A)

1. (Mountain pose) hands in Anjali Mudra (reverse seal) 2. Inhale, reach the arms overhead: Urdhva Hastasana (Upward Salute) 3. Exhale, hip hinge forward: (Standing Forward Bend) 4. Inhale, extend the spine: Ardha Uttanasana (Half Standing Forward Bend) 5. Exhale, lower into push up: Chaturanga (Four-limbed Staff Pose) 6. Inhale, extend the spine to up dog: Urdhva Mukha Svanasana (Upward- Facing Dog Pose) 7. Exhale, lift the hips to down dog: Adho Mukha Svanasana (Downward- Facing Dog Pose) 8. Take 5 deep breathes 9. Inhale, walk or jump your feet to your hands: Ardha Uttanasana (Half Standing Forward Bend) 10. Exhale, fold into the legs: Uttanasana (Standing Forward Bend) 11. Inhale, stand up bringing the arms overhead: Urdhva Hastasana (Upward Salute) 12. Exhale, the arms back down to your side: Tadasana (Mountain Pose)

Variations and modifications:

1 Sun Salutation B (Surya Namaskar B)

1. Tadasana (Mountain pose) hands in Anjali Mudra (reverse seal) 2. Inhale, reach the arms overhead as you lower to chair pose: 3. Exhale, hip hinge forward: Uttanasana (Standing Forward Bend) 4. Inhale, extend the spine: Ardha Uttanasana (Half Standing Forward Bend) 5. Exhale, lower into push up: (Four-limbed Staff Pose) 6. Inhale, extend the spine to up dog: Urdhva Mukha Svanasana (Upward- Facing Dog Pose) 7. Exhale, lift the hips to down dog: Adho Mukha Svanasana (Downward- Facing Dog Pose) 8. Turn the left heel inward and step the right foot forward between the hands to a , Inhale the arms up to A (Warrior A) 9. Exhale the arms down and step back to the plank and lower down to the pushup: Chaturanga Dandasana (Four-limbed Staff Pose) 10. Inhale, extend the spine to up dog: Urdhva Mukha Svanasana (Upward- Facing Dog Pose) 11. Exhale, lift the hips to down dog: Adho Mukha Svanasana (Downward- Facing Dog Pose) 12. Turn the right heel inward and step the left foot forward between the hands to a lunge, Inhale the arms up to Virabhadrasana A (Warrior A) 13. Exhale the arms down and step back to the plank and lower down to the pushup Chaturanga Dandasana (Four-limbed Staff Pose) 14. Inhale, extend the spine to up dog: Urdhva Mukha Svanasana (Upward- Facing Dog Pose) 15. Exhale, lift the hips to down dog: Adho Mukha Svanasana (Downward- Facing Dog Pose) 16. Take 5 deep breathes 17. Inhale, walk or jump your feet to your hands: Ardha Uttanasana (Half Standing Forward Bend) 18. Exhale, fold into the legs: Uttanasana (Standing Forward Bend) 19. Inhale, sit back to chair pose as you bring the arms overhead: Utkatasana 20. Exhale, stand up and lower the the arms back down to your side: Tadasana (Mountain Pose)

Helen Vanderburg.com www.fusionfitnesstraining.com Follow me on facebook and Twitter

2