Surya Namaskara (Therapy)

The term is derived from two Sanskrit roots surya meaning “sun” and namaskar meaning “greetings” or ‘salutations’”.

• Stand on the Top of the Mat in Tadasana.

• Stand with feet together, knees tight, chest forward, arms extended downwards.

• Inhale join the palms into Namaskara position in front of the sternum.

• Exhale, release the hands. Inhale and stretch the arms up into Urdhva Namaskäräsana.

• Exhale and lower the arms and trunk down, keep the palms by the sides of the feet, open the fingers into Uttanasana.

• Inhale, exhale by bending the knees jump back with both the feet into Adho Mukha Svanasana.

• Keep your feet and heels down touching the floor.

• Knee should be straight.

• Exhale lower the chest towards the floor, keeping the pelvis, thighs and knees above the floor into Chaturanga Dandasana.

• Inhale, lower the hips towards the floor, raise the chest up, look up to be in Urdhva Mukha Svanasana.

• Inhale raise the chest straighten the arms and look up.

• Exhale come back to Adho Mukha Svanasana.

• Inhale, bend the knees, exhale and jump with the feet between the hands and straighten the legs, take the head towards the shins.

• Inhale, raise the trunk and arms upwards into Urdhva Hastasana.

• Exhale, fold the palms in front of the chest, inhale into Namaskäräsana.

• Release the hands by the sides into Samasthiti.

• Hinge from the hips, not the waist

• Keep spine long, avoid rounding the back

• Engage core and legs

• Elbows close to the body

• Maintain core engagement throughout the sequence to support the spine and balance

• Synchronize breath with movement. Inhale during upward movements and exhale during downward movements

• Overarching the lower back, collapsing the chest

• Rounding the back, locking the knees

• Sagging hips, shoulders collapsing towards the floor

• Avoid in case of herniated discs, sciatica, or severe back pain

• Avoid in case of any injury or surgery

• Avoid during pregnancy

• Avoid in case of vertigo and Carpal Tunnel Syndrome