It is best to begin all sessions of yoga asanas with the Surya Namaskar. It is an excellent general warm up exercises. Surya Namaskar consists of 24 different spinal positions. The Sun Salutation gives a varied range of vertebral movements to the spine and also promotes flexibility in the limbs of the body. Sun salutation activates the energy from one Chakra to another Chakra in this complete one round 24 postures. In the 24 postures, 12 postures on the Right Side increase the solar energy and another 12 postures on the Left Side increase lunar energy. These 24 postures represent 24 hours a day. The Sun Salutation uses hundreds of muscles and gives an initial stretch to the body in preparation for the asanas proper. It helps to regulate the breathing, focusing the mind and also recharges the solar plexus and stimulates the cardio-vascular systems. Traditionally, it should be practiced early in the morning facing the sun with empty stomach.
Inhale and stretch your arms up with elbow straight over your head and arch your body backward. Both arms are alongside the ears. Head look up. Knees should straight.
Exhale and bend forward slowly bringing the hands to the floor next to the feet with your knees are straight. Make sure that the fingers and toes are in a straight line and the head is in towards the knees.
Then without moving your hands - Inhale – head up and stretch the right leg back as far as possible. Drop the right knee on the ground. Right toes down. Bend the left knee in front. Keep the arms straight. Finger tips touch the floor. Chest up and the head up should be tilted backward and slightly arch backward.
Look up - gaze upward in the eyebrow centre.
Exhale and keep the hands and left foot still and take the right foot back beside the left foot. Raise the buttocks and lower the head between the arms so that the back and legs form two sides of a triangle. Heel down and straighten the legs and arms. Bring the head and shoulders towards the knees. Do not strain.
Inhale and drop the knees straight down to the floor while keeping the hips up. Then bring the chest straight down to the floor between hands and elbows are bent. Bring forehead to the floor. Keep abdomen flat and tailbone downward. Remember, only knees, chest and forehead are on the ground and hips up.
Exhale as you slide body forward until the hips are on the ground. Keep the hands and feet in place. Arch the chest up and bring the head back while strengthening the elbows. Keep elbows side to side. This is called ‘cobra pose’.
Do not move the hands. Elbows are slightly bent.
Relax your shoulders.
Now inhale and assume from bhujangasana to parvatasana. Repeat the pose 5. Press arm fully and raise the buttocks up and lower the heels to the floor. Straighten the legs and arms.
Bring the head and shoulders towards the knees. Do not strain.
Exhale – head up and bring the left leg forward between the palms. Drop the right knee on the ground. Right toes down. Bend the left knee in front. Keep the arms straight. Finger tips touch the floor. Chest up and the head up should be tilted backward and slightly arch backward.
Look up - gaze upward in the eyebrow centre.
Inhale – bring the arms up above the head, keeping the arms and spine in one straight line. The arms should be separated. Then slowly bend backward the head, arms and upper trunk.
Inhale as you slide body forward until the hips are on the ground.
Do not move the hands. Elbows are slightly bent.
Relax your shoulders.
Exhale come back to standing position keep spine straight and palms together in the front of the chest.
Normal breath.
Repeat same the other side with the left leg back in pose 4 and complete 24 poses – one round Surya Namaskar.