Surya Namaskar - Sun Salutations

This sequence is an excellent warm up and can also be practiced as a kriya on its own.  Synchronise your breath with the movemtns to create an uninterrupted flow. Start by practising 3 rounds and increase to 5 or 6.  It is not important if the knees are straight or not.  But it is important to let the spine be moved by the navel. If the naval leads the practise you will create channels of devotional energy with your body geometry.

1) Standing Straight - feet together, toes and heels touching, weight evenly distributed between both feet. Find your balance, arms are by your side

 

2) Stretching Up - inhale as you bring your arms up overhead palms touching. Elongate the spine, lift the chest and relax the shoulders. Gaze at the thumbs.

3) Front Bend: exhale and venture torso forward As you hinge forward from the hips keep your spine straight elongating it as if reaching forward with the top of the head When the spine can no longer be held straight relax the head as close to the knees as possible Ideally the chin will be brought to the shins, keep knees straight, if possible, and place hands on the floor on either side of the feet with fingertips and tips of the toes in line with each other gaze at the tip of the nose.

4) Half front bend - inhale as you raise the head up straighten the spine. Keeping the hands or the fingertips on the floor or on your knees.  Gaze at the third eye point.

5) Push -Up - exhale and bend the knees stepping back so that the legs are straight out behind, balancing on the bottoms of the bent toes, elbows are bent hugging the rib cage, palms are flat on the floor under the shoulders fingers spread wide apart The body is in a straight line from forehead to ankles. Keep equally balanced between hands and feet.

6) Cobra pose- from this position inhale as you straighten the elbows and arch the back. Stretch through the upper back so that there's no pressure on the lower spine. Lead with the chest, point the forehead up and gaze at the tip of the nose. Fingers are spread wide apart.

7) Triangle Pose - exhale as you lift the hips up so the body is balanced in an inverted V shape. Feet and palms are flat on the floor elbows and knees straight fingers are spread wide apart, gaze towards the navel and hold this position for 5 breaths.

8) inhale and jump or step back into position 4

9) Front Bend - exhale and bend forward into position 3

10) Stretching Up - inhale and come all the way up into position 2

11) Standing Straight- exhale and return to the starting position