Sun-Salutation has been described as one of the most important asana in the daily morning Yogic regimen.For people with limited time, the Sun Salutation is excellent because it stretches and strengthens all the major muscle groups in the body and exercises the respiratory system.
Sun has been described as the source of energy for all living beings. It is a well known scientific fact that the morning sun rays have a curative effect on the human body.
Surya (sun) is the Soul, both of the moving and unmoving beings.
The Rig Veda
Now,having understood the importance of Sun-Salutalion or Suryanamaskar let's find out how this asana can be performed:
Step 1:To begin sun salutation, bring your mind and body to attention facing east the direction of rising sun). With the sun radiating throughout your body. Stand up straight with your feet together and your palms prayer-like in front of your chest. Feel awareness of the whole body. Relax and begin to inhale.
Step 2:Continue inhaling as you raise your arms in a wide circle out to the sides and overhead. Stretch your arms back as you lift them to allow the fullest expansion of your chest. Press your palms together above your head and look up at your hands. Stretch up and hold your breath.
Step 3:Breathe out as you bend forward from the waist, keeping palms together, tucking your head, and keeping your back straight as long as you can.
When you've bent as far forward as you can comfortably, grasp the back of your ankles, calves, or thighs, bend your elbows, pull your upper body gently toward your legs, and tuck your chin toward your chest. Hold your breath out. Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.
Step 4:Breathe in as you release your legs and stand up. Breathing out, immediately lunge forward with your right leg, keeping your toes tucked under. Support weight on both hands, right foot, left knee, and toes of the left foot. Tilt the head back; look up. Inhale and retain breath.
When you repeat this exercise, alternate the leg you lunge forward with. For example, use the left leg instead of right. You may also want to do some experimentation to determine the comfortable distance to step forward so that you can perform Steps 4 and 5 in one fluid movement. Try to keep your left knee off the floor.
Step 5:Breathe in as you gently raise your arms in a wide circle out to the sides and overhead, palms together, looking up at your hands. Hold your breath. Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.
Step 6:Breathe out. Bring both hands down on the floor on either side of your right foot.Bring your right foot back next to your left foot. Straighten your body into a "plank" position.
Step 7:Hold your breath out as you lower your body so that your chin, chest, and knees touch the floor (toes are still tucked under). When your knees touch the floor, relax the held breath and start to breathe.
Step 8:Continue breathing in as you curl your head back. Lift your chest and stomach. Keep your hipbones on the floor. Note: This is the Cobra Pose) Look up through your forehead. Hold your breath. Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.
Step 9:Breathe out as you push your hips up and heels down into an inverted "V" position. Tuck your chin to your hest. Hold your breath out. Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.
Step 10:Start to breathe in as you bring your left foot forward between your hands and lunge forward with your left leg. Continue breathing in as you raise your arms in a wide circle to the sides and overhead, with palms together, looking up at your hands. Hold your breath. Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.
Note: Alternate the leg you lunge forward with in this step as you did in steps 4 and 5. Try to keep your right knee off the floor if you can.
Step 11:Breathe out as you bring your right foot forward next to the left. Grasp the back of your ankles, calves, or thighs. Bend your elbows. Pull your upper body gently toward your legs, and tuck your chin toward your chest. Hold your breath out. Hold the position for a few seconds with body in pose, breath held, eyes focused, and mind silent.
