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.
Five Pose Warrior Sun Salute (No 03)
This Salute to the Sun involves 5 standing postures after the step forward.
The first posture is a bent leg side stretch called Parsvakonasana or Extended
The next posture is Warrior 1 then Warrior 2 which have been done together for a long time in yoga so it is nice to blend them
Warrior 2 then blends into
Reverse Triangle and finally the Lunge pose which could be called a variation of
Warrior 1. This pose involves balancing on the ball points of the toes on the back
leg allowing an easier step forward.
Place the palms together. It feels more sacred and that is what this
art is about.
(Tip! Feel a straight line from the heels to the top of the head and
Inhale into a backbend.
(Tip! The backbend shown is quite deep. It is healthier to
enter a gentle backbend.)
Exhale into a forward bend.
Lengthen along the legs and up through the tailbone.
Also lengthen downward through the spine.
Inhale and step the left leg back.
Come on to the ballpoints of the fingers for more support. If you don't extend the heel back all the way you can save some momentum and then force it back a little further when your ready to transition into Downward Dog.
To be honest I prefer aWarrior 1 Pose that is a little lifted. I was taught this pose with a 90 degree angle on the leg. I never enjoyed
performing it. These days I choose an angle more like the one seen in the picture. I now enjoy the pose. It probably contributed to a little instability in my inner leg muscles (psoas, illiacus).
Exhale during the transition into Warrior 2 and quickly take a breath or hold and inhale.
Exhale into Reverse Triangle.
Most of the time I taught I would see practitioners performing a much better pose with the arm (the one on the mat) on the inside of the leg. Especially during fast flows.
Unwind as you Inhale into the Warrior variation with arms shoulder width apart.
(I enjoy the 90 degree angle on the knee in this pose. Notice above for Warrior 2 there is not quite as deep an angle.)
Remain on the ball points of the right foot.
Take an extra step on the step forward for an easier and smoother transition.