Strictly speaking, the Salute to the Sun
exercise is not yoga. However, it is almost universally used
as a warm up to a yoga routine and it is also a very useful
exercise routine in its own right.
The series consists of 12 (or 24) positions
per round
Each round is usually repeated a number of
times, between 10 and 100, depending on how fit you are.
Position 1: Pranamasana - Prayer Pose
Technique:
Stand erect with the feet together.
Place the palms in front of your chest.
Relax your whole body.
Breath: Normal.
Position 2: Hasta uttanasana - Raised
Arms Pose
Technique:
Raise both arms above the head.
Keep the arms separated by one
shoulders width.
Bend the head and upper trunk slightly
backwards.
Breath: Inhale while raising the arms.
Position 3: Padahastasana - Hand to Foot
Pose
Technique:
Bend forward until the fingers or hands
touch the ground on either side of or in front of the feet.
Try to touch the knees with the
forehead, but do not strain.
Keep the legs straight.
Breath: Exhale as you bend forwards.
Try to contract the abdomen in the final
position to expel the maximum amount of air.
Position 4: Ashwa Sanchalanasana -
Equestrian Pose
Technique:
Stretch the right leg as far back as
possible.
At the same time bend the left leg, but
keep the left foot in the same position.
The arms should remain straight and in
the same position.
At the end of the movement the weight
should be supported on the hands, left foot, right knee and
the toes of the right foot.
In the final position the head should be
tilted backwards, the back arched and the gaze directed
upwards.
Breath: Inhale whilst stretching the
right leg backwards.
Position 5: Parvatasana - Mountain
Pose
Technique:
Straighten the right leg and place the
left foot beside the right one.
Raise the buttocks in the air and lower
the head so that it lies between the two arms.
The body should form two sides of a
triangle.
The arms should remain straight and in
the same position.
The legs and arms should be straight in
the final position.
Try to keep the heels in contact with
the ground.
Breath: Exhale as you straighten your
left leg and bend your body.
Position 6: Ashtanga Namaskara - Salute
with 8 limbs
Technique:
Lower the body to the ground, so that in
the final position of this pose only the toes of both feet,
the two knees, the chest, the hands and the chin touch the
ground.
The hips and abdomen should be raised
slightly off the ground.
Breath: The breath should be held
outside. No breathing.
Position 7: Bhujangasana - Serpent Pose
Technique:
Raise the body from the waist by
straighteningthe arms.
Bend the head backwards.
Breath: Inhale whilst raising the body
and arching the back.
Position 8: Parvatasana - Mountain Pose
This stage is a repeat of position 5
Technique:
From the arched back position assume the
mountain pose as described for position 5.
Breath: Exhale as you raise your
buttocks in the air.
Position 9: Ashwa Sanchalanasana -
Equestrian Pose
This stage is a repeat of position 4
Technique:
Bend the left leg and bring the left
foot forwards so that it is near the hands.
Simultaneously lower the right knee so
that it touches the floor.
Breath: Inhale while assuming the pose.
Position 10: Padahastasana - Hand to Foot
Pose
This stage is a repeat of position 3
Technique:
Place the right foor next to the left
foot.
Straighten both the legs and try to
bring the forehead as close as possible to the knees.
Do not strain if you are unable to touch
the knees but do not bend the legs.
Breath: Exhale as you perform the
movement.
Position 11: Hasta uttanasana - Raised
Arms Pose
This stage is a repeat of position 2
Technique:
Straighten the whole body and raise both
arms above the head.
Keep the arms separated by one
shoulders width.
Bend the head and upper trunk slightly
backwards.
Breath: Inhale as you straighten the
body.
Position 12: Pranamasana - Prayer Pose
This stage is a repeat of position 1
Technique:
Bring the hands in front of the chest
and place the palms together.
Relax your whole body.
Breath: Exhale as you assume the final
pose.
Repeating the Sequence - Steps 13-24
With steps 13-24 the only difference is that
you do the exercises using your other leg. Example: with
position 4 stretch your left leg as far back as
possible.