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The Sequence of Postures
It is appropriate now to describe the various postures that constitute the
different steps of the Surya Namaskaara. |
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| Fig. 1
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Namaskaaraasana (the prayer) : |
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Stand erect facing east, feet together. The feet, buttocks, back,
neck and head should lie in the same vertical plane. Fold the two hands
together in front of the chest, eyes closed and body relaxed.
Breathe naturally. |
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| Fig. 2 |
Oordhva Namaskaaraasana ( the prayer
with raised arms ) : |
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Raise both arms above the head, hands
folded together. Carry the arms as far back as possible, extending the spine at
the same time.
Inhale the breath while raising the arms. |
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| Fig. 3 |
Hastapaadaasana ( the forward bending ) : |
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Bend forwards, withdraw the stomach and place the palms of both hands on
the ground on either side of the of the feet. Keep the legs straight at the
knees. This posture should be attained gently without exerting too much. It may
not be possible in the beginning to attain the final position as described
here.
Exhale while bending forward.
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| Fig. 4 |
Ashwa Sanchaalanaasana (the horse) : |
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Retaining the hands where they are ( on
the ground on either side of feet), stretch the right leg backwards as far as
it goes, bending the left leg at the same time, without altering the position
of the left foot
Inhale deeply while this posture is being attained.
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| Fig. 5 |
Parvataasana (the mountain) : |
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Move the right foot forward and the left
foot backwards so that the two feet lie side by side. Lower the head, left the
buttocks as high up as possible. The legs and arms must be straight and the
soles of the two feet must be on the ground, the heels also touching the
ground.
Exhale deeply as this posture is attained.
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| Fig. 6 |
Ashtanga Namaskaaraasana ( salutation with eight points) :
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This posture is so called because eight
body points ( two hands, two knees, two feet, chest and forehead) are made to
touch the ground. Lower the body and let the feet and the knees touch the
ground. Pull the abdomen in while lowering the chest and the forehead to the
ground even as the hands remain on the ground close to the chest. The hips and
the abdomen have to be pulled up to keep them off the ground.
Hold the breath outside.
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| Fig. 7 |
Sarpaasana ( the cobra ) : |
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Straighten the arms while arching the head and the spine backwards.
Lower the hips. Only the hands and feet should touch the ground while the rest
of the body remains of the ground.
Inhale deeply, filling the chest with air.
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| Fig. 8 |
Parvataasana ( the mountain ) : |
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Regain the position as shown in fig. 5
Exhale while attaining this position.
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| Fig. 9 |
Ashwa Sanchaalanaasana ( the horse ) :
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Attain the position shown in fig. 4. The right leg must be extended
backwards and the left leg brought forwards.
Inhale deeply.
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| Fig. 10 |
Hastapaadaasana ( the forward bending ) : |
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Come back to the position shown in fig. 3.
Exhale deeply.
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| Fig. 11 |
Oordhva Namaskaaraasana ( the prayer with raised arms )
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Attain the position shown in Fig. 2.
Inhale while the body and the arms are lifted up. |
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| Fig. 12 |
Namaskaaraasana ( the prayer ) : |
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Return to the same position as Fig. 1.
Breathe normally.
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This brings us to the original position wherefrom the next cycle of Surya
Namaskaara can be commenced. In fact, a complete cycle of Surya Namaskaara
would consist of two cycles of twelve postures each, a total of twenty-four
positions. In the second set of twelve postures, instead of stretching the
right leg backwards in the Ashwa Sanchaalanaasana ( Fig. 4), it is the left leg
which is extended backwards. Similarly, in step 9 ( Fig. 9 ) in the Ashwa
Sanchaalanaasana, it is the left leg that remains stretched while the right leg
is brought forwards. The cycle of twenty-four steps thus makes the whole
sequence properly balanced.
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