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Surya Namaskara

Surya Namaskara is an ancient way to begin the day with the worship of the sunrise. This page is dedicated to ancient prayer flows to and deep appreciation for each day.

Side and Front Flow Waves ( No 37)

In this Sun Salutation the poses weave and flow in waves.

There is an interesting way shown where after Cobra pose we go back to Child pose. This is a good counter balancing pose. The flow then moves to a pose called Cow Pose which allows a clean and smooth transition into Downward Facing Dog. You may prefer to do all your Sun Salutations like this it really is a good way to flow.

Extended Side Angle and Warrior 2 are blended. The flow and the energy used causes the quadriceps muscles and side oblique’s to strengthen and tone.

The flow the slowly turns inward so the body faces forward. The flowing motion continues on the step forward keeping a nice bouncing rhythm and stretching different areas of the hamstrings.

This is another sequence that ends back in Tadasana (Mountain pose) from a step forward.

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Instructions

Stand in Tadasana.

Place the palms together.

(Tip! Always try to be as flat on the feet as possible.)

Inhale into a backbend.

Exhale into a forward bend.

Tip! Lean slightly back on the way down. This will balance the natural tilt forward caused by the bodies mass.

Inhale and step the right leg back.

(Tip! Delay the inhalation or just Inhale slightly at the beginning of the motion into this pose.)

Exhale into Downward Dog.

Inhale forward into Plank Pose

Bring the knees down.

Then bring the chest and chin down.

Exhale into Eight Limb Pose.

Inhale into Cobra pose.

Exhale into Child Pose.

Inhale into Cow Pose.

Exhale back to Downward Dog Pose

Inhale release out of Downward Dog then flow back Exhaling to One Leg Downward Dog.

Inhale step the left leg forward.

Exhale turn the right leg sideways placing the heel down and stretching the body sideways and right arm diagonally out. Extended Side Angle

Inhale and raise the upper body up into Warrior 2 pose. The arms are stretched out sideways.

Exhale into Extended Side Angle.

Repeat this flow as many times as you like. It strengthens the quadriceps muscles.

Inhale and raise the upper body up and turning it forward into the Warrior 1 pose variation.

Hop the back leg forward a little on this transition.

Exhale into the forward bend with the left leg straight.

Careful when you straighten it is easy to hyperextend the knee. There is a little trick to straightening the leg without forcing down through the knee joint. Push down and forward through the big toe of the left foot as you straighten.

Inhale and raise the upper body as you straighten the left leg.

The back leg can even be hopped forward a little more for this pose.

Exhale and step forward into the hands in prayer position.