^{Nancy Sutton's} 

 House of YOGA

                                             “Poise, Strength, Endurance... Yoga.”

1325 Tehama Street             

Redding, CA 96001    (530) 246-7256 

FYI:  Holidays we observe by closing our studio are:  New Year's Day, Memorial Day Weekend, 4th & 5th of July , Labor Day Weekend, Evening classes on Oct 31st, Thanksgiving weekend, and two-weeks at Christmas . Summer Schedule began on June 1st!  ...Fall classes begin Sept 1st!

Suryanamaskar (Sun Salutation)

Traditionally this in performed at dawn, facing the rising sun.  In time, each of the twelve positions came to have its own mantra, celebrating aspects of the sun's divinity. 

The Sun Salutation is a graceful sequence of twelve positions performed as one continuous exercise.  Each position counteracts the one before, stretching the body in a different way and alternately expanding adn contracting the chest to regulate the breathing.  Practiced daily it will bring great flexibility to your spine and joints and trim your waist.  It limbers up the whole body in preparation for the asana practice.

It is considered to be the best exercise for the human body.  Surya namaskar consists of important yogasanas and pranayama.  The pranayama and thus its advantages are skillfully incorporated in Surya Namaskar.  The seed mantras, which are chanted before practicing Namaskars are also very helpful.

In all this Surya Namaskar is an appreciated exercise among people or all ages and categories from kids to old age people.

Step 1	Step 2	Step 3	Step 4	Step 5	Step 6
	Inhale	Exhale	Inhale	Hold breath	Knee Chest or Chaturanga Exhale

1. Stand up straight with your feet together and your hands in prayer fashion. Feel awareness of the whole body.
2. Inhale as you raise your arms up over your head, lifting your chest at the heart, moving the tail bone toward your feet.
3. Exhale as you bend forward and bring your hands towards the floor. Keep your knees slightly bent and let your head hang relaxed.
4. Inhale as you reach the right leg back while bending the left leg into a low lunge (after the first few you can move into the high lunge).
5. Slowly begin to exhale as you place your left leg back next to the right and straighten the body into plank pose...finishing the exhale as you...
6. ...Lower your body to the floor, touching your chin, chest, knees, feet, and hands to the floor, and keeping your buttocks, thighs, and abdomen lifted.
7. Inhale, sliding your torso forward between your hands, reach forward with the heart, placing gentle pressure on your hands, elbows bent.
8. Exhale as you push back into Adho Mukha Svanasana.
9. Inhale as you move your right leg forward until it rests on the floor between your hands. Lunge pose on the other side.
10. Exhale, bringing left leg back to forward bend.
11. Inhale and stand up, stretching your arms back over your head, looking up.
12. Exhale as you bring your hands down in front of your chest into Anjali Mudra or Namaste

Beginners usually should limit themselves to half a dozen salutations (a few minutes) each morning and evening.

REMEMBER: The most important part of Sun Salutations is deep gentle breathing. Eventually if you wish to further strengthen and tone your body you can make Sun Salutations a workout by doing forms like Vinyasa, Flow, Power, and Ashtanga yoga.

visits as of August 24, 2005

Send mail to nancy at nshouseofyoga.com with questions or comments about this web site.
Last modified: 08/16/08