surya namaskar

Sun Salutation SequenceSun Salutation Star
Sun Salutation Star

‘Surya’ is the Sun and ‘Namaskara’ is Salutation. It is an ancient indian system of exercise which was pioneered by Sages from the Vedic Age. The system follows a graceful sequence of 12 postures which involve back and forward bends designed to exercise the whole body and activate 5 of the 7 chakras. Ideally practiced at sunrise and sunset, Surya Namaskara is said to have a direct vitalising effect on the solar energy of the body which balances both mental and physical energy levels.

Beginners Sequence

prayer
1. Prayer
reach up
2. Reach Up
mountain
3. Mountain
athletic
4.Athletic
(Right Leg)
down dog
5. Down Dog
ground position
6. Ground position
up dog
7. Up Dog
down dog
8. Down Dog
athletic
9. Athletic
(Left Leg)
mountain
10. Mountain
reach up
11. Reach Up
prayer
12. Prayer

Intermediate Sequence

 

prayer
1. Prayer
reach up
2. Reach Up
mountain
3. Mountain
reach up
4. Reach Up
elephant
5. Elephant
athletic
6. Athletic
(Right Leg)
kneeling mountain
7. Kneeling Mountain
hands to floor
8. Hands to Floor
down dog
9. Down Dog
plank
10. Plank
chatarunga
11. Chatarunga
up dog
12. Up Dog
down dog
13. Down Dog
athletic
14. Athletic
(Left Leg)
kneeling mountain
15. Kneeling Mountain
hands to floor
16. Hands To Floor
elephant
17. Elephant
reach up
18. Reach Up
mountain
19. Mountain
reach up
20. Reach Up
prayer
21. Prayer