Bhaktisandesam / Surya Namaskar

[Guest guest]

Hari-Om

=======

SUN Worship

===========

 

'Surya-namaskar' or Sun Salutation, a Vedic ritual solemnized in the

early morning, combines seven different postures. Surya or Sun, the

life generator is invoked by this Yogic exercise - an easy way to

keep fit.

Difficulty: Average

 

Time Required: 10 minutes

 

Here's How:

1. Stand facing the sun with both feet touching.

 

2. Bring the hands together, palm-to-palm, at the heart.

 

3. Inhale and raise the arms upward. Slowly bend backward,

stretching arms above the head.

 

4. Exhale slowly bending forward, touch the earth keeping the hands

in line with the feet, head touching knees.

 

5. Inhale and move the right leg back away from the body in a wide

backward step. Keep the hands and feet firmly on the ground, with the

left foot between the hands. Raise the head.

 

6. While exhaling, bring the left foot together with the right.

Keep arms straight, raise the hips and align the head with the arms,

forming an upward arch.

 

7. Inhale and slowly lower the hips to the floor, (hips should be

slightly raised above the ground) and bend backward as much as

possible.

 

8. Exhale and lower the body to the floor until the feet, knees,

hands, chest, and forehead are touching the ground.

 

9. Inhale and slowly raise the head and bend backward as much as

possible, bending the spine to the maximum.

 

10. While exhaling slowly and keeping the arms straight, raise the

hips and align the head with the arms, forming an upward arch.

 

11. Slowly inhale and bend the left leg at the knee taking a wide

forward step. Keeping the hands firmly rooted, place the left foot on

the ground between the hands. Lift the head upwards.

 

12. Exhale slowly and keeping hands firmly in place, bring both

feet together to align them with the hands.

 

13. Touch the head to the knees, if possible.

 

14. Inhale slowly and raise the arms upward. Slowly bend backward,

stretching the arms above the head

 

15. Return to position #1.

 

Tips:

This yoga is performed at dawn. You need not look at the sun directly.

If not exercising on grassy ground, you may use a mat.

Wear simple, loose clothes.

 

 

*****************

 

Jai Shree Krishna !