‘Surya-namaskar’ or Sun Salutation, a Vedic ritual solemnized in the early morning, combines seven different postures. Surya or Sun, the life generator is invoked by this Yogic exercise – an easy way to keep fit.
– Stand facing the sun with both feet touching.
– Bring the hands together, palm-to-palm, at the heart.
– Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
– Exhale slowly bending forward, touch the earth keeping the hands in line with the feet, head touching knees.
– Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
– While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
– Inhale and slowly lower the hips to the floor, (hips should be slightly raised above the ground) and bend backward as much as possible.
– Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.
– Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum
– While exhaling slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch.
– Slowly inhale and bend the left leg at the knee taking a wide forward step. Keeping the hands firmly rooted, place the left foot on the ground between the hands. Lift the head upwards.
– Exhale slowly and keeping hands firmly in place, bring both feet together to align them with the hands.
– Touch the head to the knees, if possible.
– Inhale slowly and raise the arms upward. Slowly bend backward, stretching the arms above the head
– Return to position #1.
This yoga is performed at dawn. You need not look at the sun directly.
If not exercising on grassy ground, you may use a mat.
Wear simple, loose clothes.