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

(Surya Namaskara continued)

7. Snake Pose (Sarpasana): Inhale slowly, raising the head and chest by straightening the arms. Push up and back into the Snake Pose, keeping shoulders raised and tilting the head back.

8. Mountain Pose (Bhudrasaana): 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.

9. One Foot Extended Pose (Eka Pada Prasarasansa): Inhale slowly and bring the left foot forward, bending the knee up to chest. The right leg remains stretched backward. With both palms flat on the floor, stretch the head and shoulders up on the back.

12. Salutation Pose (Namaskarasana): Exhale slowly and bring arms down; join palms in front of chest, fingers pointing upward.
11. Upward Salutation Pose (Urdhva Namaskarasana): Inhale slowly and raise the body, keeping arms stretched above the head. Arch the back and bend backward as in posture one.
10. Hands to Feet Pose (Hasta Padasa): Exhale slowly and bring the right foot up beside the left, straightening the knees. Both palms remain float on the floor beside the feet. Press chin toward chest and bring forehead to knees.

Benefits of Surya Namaskara: Fortifies the whole body, stimulating circulation and giving strength and flexibility to the spine; energizes the nerve channels, heart, lungs, and digestive system.

continue (Standing Series)

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

Project of	Copyright 2001, Hanuman Fellowship. All rights reserved. Last updated July 16, 2001 Send comments about this site to: wieslawb@yahoo.com