Ashtanga Yoga: Surya Namaskara A (Sun Salutation A)

Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Surya Namaskar A is the most basic sun salutation. In the Ashtanga primary series, each practice starts with 5 rounds of Surya Namaskar A. Energize your body as you stretch and strengthen all of its major muscle groups in sun salutations or Surya Namaskar. Today Rohini Manohar from Chennai Yoga Studio shows us Ashtanga Yoga: Surya Namaskara A (Sun Salutation A).

How to:
1. Start by standing straight on your yoga mat, your spine erect and your shoulders rolled back.
2. Bring your palms together to your heart center (Prayer position).
3. Now, slowly lift both your hands up, your biceps close to your ears.
4. Join both your palms and as you breathe through your chest, slowly fold forwards.
5. Drop your head down and place your palms flat on the mat. Shift your weight forwards and lean in to touch the ground.
6. Now, as you inhale, place your hands on the thigh and slowly lift yourself halfway up, rolling your shoulders back.
7. As you exhale, place your palms down and step both your legs back, coming into a high plank.
8. Do not shift all your weight forward. Make sure your shoulders and wrists are perfectly aligned.
9. Slowly lower yourself to the ground. Glide forward, lifting your chest up and come into the Bhujangasana.
10. Keep your belly tucked in and do not collapse your spine. Keep your thighs lifted off the ground.
11. Now, slowly lift yourself up and come into a mountain pose, your tailbone shooting up.
12. Drop your head down and place your feet flat on the ground.
13. Now, slowly walk forward without lifting yourself up.
14. Now, as you inhale, place your hands on the thigh and slowly lift yourself halfway up, rolling your shoulders back.
15. As you exhale, place your palms down and then gently unfold as you lift both your arms up.
16. Bring your hands to heart center and finally, relax.

Caution:
People with neck problems or back problems should consult a professional trainer before practising the Surya Namaskar sequence.

Best time:
Surya Namaskar should be done facing the early morning mild sunlight from the east. Every day, repeat the Surya Namaskar sequence at least 12 times.







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