Sun Salutation / Surya Namaskar
Significance
Generally, people understand Surya Namaskar as an exercise: it strengthens your back, your muscles, etc. Yes, it definitely does do all that and more. It is quite a complete workout for the physical system – a comprehensive exercise form without any need for equipment. But above all, it is an important tool that empowers human beings to break free from the compulsive cycles and patterns of their lives.
--- Sadhguru, Isha Foundation
Step 1
With your feet together, stand by straight but keep your muscles relaxed. Exhale.
Step 2
Place the palms of your hands together in front of your chest; from this position, inhale as you raise your arms above your head and bend backward slightly.
Step 3
Exhale as you bend forward until you touch the ground with the palms of your hands, without bending your knees.
Step 4
Stretch one leg back to touch the floor with the tip of your toes. Inhale.
Step 5
Bring the other leg back, keeping your legs and arms straight, as you hold your breath.
Step 6
As you exhale, bend your arms and bring your chest to the ground and then forward, resting your knees on the ground.
Step 7
Straighten your arms and bend your spine back, keeping the lower half of your body on the ground. Inhale.
Step 8
With your hands and feet on the ground, lift your hips until your arms and legs are straightened your body forms an upside-down V. Exhale throughout the movement.
Step 9
Bring forward the same leg you'd stretched back earlier and bend it so that your knee and foot are aligned under your head and between your hands. Inhale.
Step 10
Exhale as you bring your back foot forward and straighten your legs, keeping your hands on the ground as in posture 3.
Step 11
Bring your arms above your head with your palms together and bend backward slightly, as you did in posture 2, while you inhale.
Step 12
Lower your arms to their initial position in mountain pose while you exhale.