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Evolve
Your Body, Mind and Lifestyle
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Yoga
Postures : Surya Namaskar (The Sun Salutation)
1.
Stand
erect, close your eyes and breathe naturally as
you reflect on your relationship with the Sun.
Acknowledge your own inner strength, while
at the same time humbling yourself before the
power of the Sun.
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2.
Inhale,
and allowing your body to gracefully express the
feelings in your heart, open your eyes and
extend your arms out and up until they are next
to your ears. Keeping your legs straight and
your head between your arms, gently arch the
spine and bend backward, opening the chest.
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 3.
Without
pausing, slowly begin to exhale and bend forward
from the hips, keeping your back straight and
your arms next to the ears. (If your lower back
is weak, bend your knees slightly.) Lower your
arms and place your palms firmly on the ground,
shoulder width apart in line with your feet,
keeping your knees as straight as you
comfortably can. Bring your head toward your
knees, resting your gaze on the knees or - if
you feel steady in this position - close your
eyes. Throughout this movement, allow the weight
of your body to be evenly distributed between
the front, back, and sides of the feet.
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4. Slowly inhale, bend the right leg and
stretch the left leg straight back. Keeping your
hands firmly on the ground, stretch up with the
head, neck and chest, arching the back and
gazing upward.
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 5.
As you begin to exhale, curl the toes of the
left foot and stretch the right foot back,
placing it next to the left. You are facing the
floor with you arms straight and your head,
shoulders, hips, the back of your knees and
heels in alignment. Hold your body briefly in
this inclined-plane position.
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 6.
Lower
your knees to the ground, followed by your
chest. Tuck the chin and lower your forehead to
the ground, keeping only your hips elevated.
Take care to place your chest directly between
your hands so that the hips can be lowered into
the proper position without shifting other parts
of your body. Keep your elbows close to your
body. Then, lower your hips and stretch your
feet back so that your body is resting flat on
the ground.
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7. Inhale slowly and begin to lift the
head, then raise the shoulders and chest, coming
into the cobra pose. Gaze upward and bend back
as far as you can comfortably, rolling your
shoulders back and down, and keeping your pelvis
on the floor.
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8. Exhale, and without interrupting the flow
of movement, lift your hips and bring your body
into a peak position. Shift your weight from the
toes to the heels, and try to press your heels
toward the floor. Relax your neck and let your
head hang naturally. Allow your eyes to close.
Feel the stretch in the feet and back of the
legs, as well as in the upper arms and
shoulders.
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9.
Inhale, bring the left leg under the torso, and
place the foot between your hands. Stretch up
again, extending your head and upper torso
toward the sky. Arch back and gaze upward.
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10. Exhale and bring the right foot up
next to the left and straighten your legs,
placing your body in a forward bend. Bend your
knees as necessary to protect your lower back or
to touch the floor. Once again, check to see
that the weight of your body is evenly
distributed between the front, back, and sides
of the feet. Your head, neck, and shoulders
should be relaxed toward the knees. Allow your
gaze to rest on the knees or, if your balance is
steady, close your eyes.
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11.
Finally,
inhale and slowly raise your torso, stretching
your arms out, up, and back. Keep your back as
straight as possible as you slowly lift the head
and torso. Upon reaching an upright position,
bend back as far as you can without straining,
remembering to keep your arms close to your ears
and your legs straight.
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12. Exhale and slowly lower your arms,
bringing your palms together at your chest.
Close your eyes and experience a final balanced
moment of stillness. Repeat this sequence, this
time stepping back with the right foot instead
of the left, in position 4, and continue to
alternate with each repetition.
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