Daniel B.Holeman

SURYA NAMASKAR

Sun Salutation

"Surya " means  "Sun" and "Namaskara" means "Salutation".Sun Salutation is a series of practices comprehending a total of twenty four postures ( including repetitions ) performed in a flow. They provide an alternate backward and forward bending movements, flexing and stretching the spinal column and limbs of the body. Surya Namaskara can be considered more than physical practices as it incorporate breath, awareness of chakra and awareness of mantra. 

 The Sun Salutation is a warm up or toning exercise and is considered the best of all Yoga exercise as it stretches, compresses, arches and reinforces all the major muscles of the body, as well as the digestive and respiratory organs. It also help develop flexibility, strength, balance, concentration and focus. 

Sun Salutation is a great way to synchronise your breath and can be practiced twice a day. "as we sweep our arms up and bow forward, we honer the earth, the heavens, and all of life in between that is nourished by the breath cycle, as we lower our bodies, we connect with the earth.



Before practising you the  postures of Sun Salutation, bear in mind the following ;   

  • Practices it if you are completely healthy ;

  • First try to become  familiar with the postures individually and then after as a whole ; 


While performing the sequences, synchronise the breath  with the movements by inhaling with each backward bending and exhaling with each forward bending and compression of the abdomen ;

At last but not the least, try to bring bhava ( feelings ) to the practice, performing it slowly, preferably at the early hours of the morning, facing towards the east, along with the rising sun. If practised under the roof, keep the eyes closed; and visualise the red rising sun of the early morning at the eyebrow centre.

 
Rooftop Yoga

Pranamasana

  • Stand straight, keeping the feet together, hands beside the body balancing the whole body weight on both soles the feet.

  • Relax the whole body.

  • Now gently bring the hands in namaskar mudra in front of the chest. Keep the eyes closed.

  • Observe normal respiration for a few  seconds.

  • Bring awareness to the chest region or in the Anahata Chakra. 

 

Hastotasana

  • Raise both the arms above the head and slightly bend trunk backward while breathing in. Inhale while raising the arms.

  • Focus  awareness on the abdominal region, Vishuddhi Chakra or  Manipura Chakra.

Rooftop Yoga
 
Rooftop Yoga

Padahastasana

  • While breathing out, bend forward from the waist keeping the arms by the side of the ears till palms  reaches the floor on both side of the feet and the forehead near the knees.

  • Exhale while bending forward.

  • Focus awareness on the pelvic region or Swadhisthana Chakra.

 
Rooftop Yoga

Aswasanchalanasana

  • Move the right leg behind as far as possible grasping the toes on the floor bend the left knee.

  • The hands and right knee should be in touch with the floor.

  • Raise the head up and back as much as comfortable opening the chest in front. Inhale while stretching the back.

  • Focus awareness on the eyebrow centre or Ajana Chakra.

 

Parvatasana

  • While breathing out, move the left food behind by the side of the right one, at the same time raise the hips up and bring the head down in between the arms. 

  • Try and keep knees and elbows straight and heels on the floor.

  • Exhale while taking the leg back.

  • Focus awareness on the throat region or Visuddhi Chakra.

Rooftop Yoga
 
Rooftop Yoga

Ashtanga

Namaskar

  • Lower the knees, chest and chin to floor, with normal breathing.

  • Keeping the hips slightly up, toes, knees, chest, hands and chin will be in contact to the floor

  • the breath can be hold outside or normal in the final pose. 

  • Focus awareness on the abdominal region or Manipura Chakra.

 
Rooftop Yoga

Bhujangasana

  • Lower the hips and bring pelvic region in contact to the floor.

  • Sliding the body forward bend back, raising the trunk into the cobra pose.

  • the arms will support the trunk, but do not the navel region more than three inches from the floor.

  • Inhale while raising the torso and stretching the back.

  • Focus awareness on the relaxation of spine, Visuddhi Chakra.

 
Rooftop Yoga

Parvatasana

  • While breathing out, move the left food behind by the side of the right one, at the same time raise the hips up and bring the head down in between the arms. 

  • Try and keep knees and elbows straight and heels on the floor.

  • Exhale while taking the leg back.

  • Focus awareness on the throat region or Visuddhi Chakra.

 
Rooftop Yoga

Ashwasanchalanasana

  • Move the right leg behind as far as possible grasping the toes on the floor bend the left knee.

  • The hands and right knee should be in touch with the floor.

  • Raise the head up and back as much as comfortable opening the chest in front. Inhale while stretching the back.

  • Focus awareness on the eyebrow centre or Ajana Chakra.

 

Padahastana

  • While breathing out, bend forward from the waist keeping the arms by the side of the ears till palms  reaches the floor on both side of the feet and the forehead near the knees.

  • Exhale while bending forward.

  • Focus awareness on the pelvic region or Swadhisthana Chakra. 

Rooftop Yoga
 
Rooftop Yoga

Hastottanasana

  • Raise both the arms above the head and slightly bend trunk backward while breathing in. Inhale while raising the arms.

  • Focus  awareness on the abdominal region, Vishuddhi Chakra or  Manipura Chakra

 
Rooftop Yoga

Pranamasana

  • Stand straight, keeping the feet together, hands beside the body balancing the whole body weight on both soles the feet.

  • Relax the whole body.

  • Now gently bring the hands in namaskar mudra in front of the chest. Keep the eyes closed.

  • Observe normal respiration for a few  seconds.

  • Bring awareness to the chest region or in the Anahata Chakra