Surya Namaskar

Benefits of Surya Namaskara yoga...

• strengthens and tones most muscles, especially your upper body

• stimulates blood and lymphatic flow to the face, neck, shoulders, back, and legs

• great for weight loss and reducing fat around the abdomen and hips

Important. Click on each Sun Salutation hatha yoga pose for more vinyasa's and stretches.

1. Start in the foundational standing posture, Tadasana

2. neck and back lengthened, sacrum gently scooped under to allow the lower back to stretch

3. your feet are together, toes pointing forward, with slightly unlocked knee's

   

4. hands together at your heart center, shoulders relaxed, breathing deeply.

5. Next pose from this ashtanga yoga series is Uttansana, Standing Forward Bend pose. Exhale, bend forward at the hips

   
   

   

   
   
6. place your hands on the floor with bent or straight legs

7. lengthen the back and relax the neck and head.

8. With an inhale, move into Ashwa Sanchalasana, Runners hatha yoga pose.

9. one leg moves between the legs, foot placed on the floor in between the feet

   
   

   

   
   
10. opposite knee rests on the floor

11. lengthen your back and neck

12. allow your pelvis to move gently toward the floor for greater stretch of the groin and back muscles.
    Next is Surya Namaskar Viribhadrasana.

    

    
    
13. Bring your trunk up, arms over your head.

14. Breathe deeply as you open up the chest and allow your pelvis to move forward and down.

15. When ready, move into the next Surya Namaskar Yoga pose -- Chaturanga Dandasana, Wheel Barrow.

    
    

    

    
    
16. Position yourself with hands on the floor, arms straight and tight.

17. Keep the legs extended back and straight

18. lengthen the back, extend the neck and breathe.

19. Bend your arms, bringing your body to the floor into Bhujangasana, Cobra.

    

    
    
20. Reposition your hands so that that are in line with your chest

21. tops of your feet on the floor.

22. Push down with your hands, arching the back.

23. Only bring your chest off the floor, not your abdomen.

24. Breathe and release back to the floor.
    

    Next is Adho Mukha Svanasana, Downward Facing Dog hatha yoga pose.

    
    

    

    
    
25. From Bhujangasana, Cobra pose, tuck toes under, then push and lift your pelvis to the sky

26. keep the arms and legs straight

27. relax your neck and face.

28. Push your heels to the floor but it is not necessary for them to touch the floor.

29. Next, we move back into Ashwa Sanchalasana, Runners or Lunge yoga Pose.

    
    

    

    
    
30. bringing one leg in between your hands

31. the opposite knee on the floor

32. lengthening the back, relaxing the pelvis to the floor

33. and breathing deeply.

34. Then move back into Surya Viribhadrasana, the Sun Warrior hatha yoga pose.

    

    
    
35. Then move into UttanasanaStanding Forward Bend hatha yoga pose.

    
    

    

    
    
36. And finally coming back up into Standing Pose.

37. Repeat the whole sequence of asana's again.

Once you become proficient, you can add or take away different yoga asana's to create your own vinyasa flow.

Hatha Yoga Training Certification

My name is Karen Sandler.

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