The Sun salutation - Suryanamaskar

Learning Outcomes

Description Of Activity

Posture: Surya-namaskar - Sun Salutation

(Pronunciation: soor-yee-ah-nahma-skar)

 Description:

The Sanskrit word Surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting, or praise.  STEP ONE:  Stand facing the direction of the sun with both feet touching. Bring the hands together, palm to- palm, at the heart.  STEP TWO: Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.  STEP THREE: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. STEP FOUR: Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.  STEP FIVE: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips, and align the head with the arms, forming an upward arch. STEP SIX: Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground. STEP SEVEN: Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).  STEP EIGHT: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips, and align the head with the arms, forming an upward arch.  STEP NINE: Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.  STEP TEN: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. STEP ELEVEN: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.  STEP TWELVE: Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

Equipment/Material Required