Pacific Cultural Center & Ashtanga Yoga Institute - a community center in Santa Cruz, The Ashtanga Yoga Institute

Salutation to the Sun (Surya Namaskara)

  This exercise is a good way to begin the practice of asana. It is actually a mudra composed of a group of asanas, put together so as to form a rhythmical movement and a complete exercise for the whole body.
   Surya Namaskara was originally designed by ancient yogis according to the phases of the sun. Each of the twelve postures corresponds to one of the sun's twelve phases.
   The sun descends for six months and then ascends for six months. In the same way Surya Namaskara has six descending postures and six ascending postures. This sequence of twelve postures constitutes one round of Surya Namaskara, and six to twelve rounds are done as part of one's daily routine.

	1. Upward Salutation Pose (Urdhva Namaskarasana): Inhale slowly and blend backward, raising and stretching the arms above the head.
	2. Hands to Feet Pose (Hastapadasana): Exhale slowly and bend forward, keeping, the knees straight. Place palms of hands on the floor beside the feet, touch forehead to knees, and press chin toward chest.
	3. One Foot Extended Pose (Eka Pada Prasarasana): Inhale slowly and raise the chin; stretch the left leg straight back while bending right knee in front of chest. Keeping palms flat on the floor, stretch the head and shoulders back and upward

4. Mountain Pose (Bhudrasana): Exhale slowly and raise the buttocks, keeping arms and legs straight. The head should be between the arms, chin pressed into chest, heels on the floor.

5. Snake Pose (Sarpasana): Inhale slowly and, keeping arms and legs straight, lower pelvis to the floor. Push up and back into the Snake Pose, keeping shoulders raised and tilting head back.

6. Eight Parts Bowing Pose (Ashtanga Paranipatasana): Exhale slowly and lower the body, touching the forehead, chest, knees, and toes to the floor. The hips should be slightly lifted. Counting the hands, eight parts of the body touch the floor.

continue (Surya Namaskara II)

Asana - Postures in Detail:

AYI Teachings

Asana (Posture - Seat) Warm-Ups

Surya Namaskara I Surya Namaskara II Standing Series

On-the-Back Series I On-the-Back Series II Sitting Series I

Sitting Series II Sitting Series III Sitting Series IV

On-the-Knees Series I On-the-Knees Series II On-the-Stomach Series

Balance Poses Headstand Series Relaxation Poses

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