Download Classic Surya Namaskar

Classic Surya Namaskara (Sun Salutations)
1.
Breathe in, Breathe out bring hands to prayer at heart space
2.
Breathe in, bring hands above head, lift through chest
3.
Breathe out, bend forward, bending knees, bring hands beside feet
4.
Breathe in, take right foot back into lunge
5.
Breathe out, take left foot back into downward dog
6.
No breath, into 8 point pose – toes, knees, hands, chest, chin to floor
7.
Breathe in, into cobra – lifting through chest
8.
Breathe out, into downward dog
9.
Breathe in, right leg through to hands into lunge
10.
Breathe out, left leg through to meet right into forward bend
11.
Breathe in, coming up, sweep hands above head, lift through chest
12.
Breathe out, hands to prayer at heart space
Surya Namaskar Benefits
Surya Namaskar (Sun Salutations) is a series of forward and backbends sequenced together to form a
vinyasa, a series of postures joined together with the breath.
It is a practice that is traditionally done in the morning facing, and as a salutation to, the rising sun.
When done in the morning, it may help to activate and awaken the body, getting the fluids and blood
flowing to all parts of the body.
There are also benefits to doing the practice in the evening. “Often after a hard day’s work, we would
just flop down on the couch apparently relaxing our bodies - but it is NOT so. The stagnant energies
remain locked up and the organs remain de-oxygenated to a large extent. Surya Namaskar has a deep
effect in detoxifying the organs through copious oxygenation and has a deeper relaxing effect.” 1
Its benefits may include:
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Working and activating every muscle group and joint in the body.
Strengthening the abdominals
Improving circulation
Toning the nervous system
Great for brain function bringing oxygen and fresh blood to the brain
Improving concentration
Promoting sleep and calming anxiety
Calming the body and mind
Aiding the function of the lungs, liver, heart, digestive system, reproductive system, lymphatic
system, endocrine system and kidneys
Helping to improve posture, flexibility and balance
Developing grace and ease of movement through the whole body
You can practice as many rounds as you like at any time during the day for a boost of energy or to
dispel excess energy.
The practice can be done very slowly, holding each position for 2-3 breaths (good way to start in the
morning) or transitioning through each position with each breath.
Namaste.
1
http://www.healthandyoga.com/html/news/surya.html Viewed 29/06/2011