The greeting of the sun, or Surya namaskara in Sanskrit, is an integrated and flowing series of movements, or vinyasa, for any yoga practice. There are various variations of the sun salute movement. You should start each yoga practice with a few rounds of sun salutations to warm up and help focus attention, or drishti, in your practice. Anyone from experienced yogis to beginners can enjoy the benefits of the sun salutation movement.
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Method 1 of 3: Practicing Surya Namaskara Version A
Step 1. Learn the benefits of the sun salute movement
‘‘surya namaskara’’ is an important basic vinyasa in yoga that will energize, calm and relax you. This exercise can also stretch your entire body and strengthen your arms, shoulders, and legs. Regular practice can help with digestive problems and reduce back pain.
- Talk to your doctor before starting a yoga practice to make sure you are healthy enough to practice.
- Use caution when practicing the sun salute if you have a back, arm, or shoulder injury. If you have movement disorders, including ear infections, you should also be careful.
Step 2. Stand in tadasana pose or mountain pose
Begin by standing in tadasana pose, or mountain pose, in front of a yoga mat. You will find it easier to do the sun salute from a standing position.
- Tadasana, or mountain pose, is when you stand in front of a yoga mat with your feet hip-width apart and your arms straight at your sides. Look forward, spread your toes, and make sure your balance is spread evenly between your legs.
- Make sure you use your abdominal muscles and pull the sacrum down lightly. Sometimes this is referred to as a basic lock or mula bandha.
- Inhale and exhale evenly through the nose. If you can, make a low, sea-like sound while breathing. This is called ujayyi breathing and can help you move into hill pose more effectively.
Step 3. Place your hands in a prayer position in front of your chest and determine your intention
No yoga practice is complete without determining intention. By taking a few seconds to dedicate your practice to something, you may be more effective at doing the sun salute.
- Gently touch the base of the palm, then the palm itself, and finally the fingers to make a prayer hands pose. You can leave a little space between your palms if you want to let the energy flow.
- If you don't know what your intentions are, consider something as simple as "letting go."
Step 4. Raise your praying hands to a position extending your arms up
After setting the intention, inhale and raise your hands to the ceiling to the position of straightening your arms up, which is also called urdhva hastasana. Slowly arch your back while looking at your hands.
- Make sure you fully straighten your elbows and lift your fingers toward the ceiling. Bend your head back slightly, making sure it doesn't press against the nape of the neck.
- Do this without hunching your shoulders and keep your chest and heart area open.
- You can bend your back slightly in the urdhva hastasana pose, which is easiest to do by simply pulling the sacrum or tailbone.
Step 5. Exhale and swing into a standing position bending forward
Exhale and "drop" the body into a standing position bending the body forward, which is also called uttanasana.
- Keep your back straight and swing forward with the support of the waist as you move from straightening your arms up (urdhva hastasana) to standing forward bending (uttanasana). Remembering that you have to keep your heart open might help.
- Place your palms on the floor next to your feet. Your fingers should be pointing forward and fully extended so that your entire palm is pressing against the floor, which will make it easier for you to move on to the next asana.
- You should still use your abdominal muscles and touch them to your thighs. If necessary, bend your knees to maintain this touch.
- If your palms can't touch the floor, place them on a block so that your entire hand is pressing against the floor.
Step 6. Inhale and stretch your spine into a standing pose, half bending forward
Inhale slowly and extend your spine into a forward half-bending pose, also known as ardha uttanasana. This pose will make it easier for you to move on to the next asana.
- Make sure you keep your spine straight while half-extending it upwards. Keep your palms firmly pressed to the floor next to your feet.
- Make sure you use your abdominal muscles while in this pose.
Step 7. Inhale and step or jump back into four-legged stick pose
Depending on how experienced you are in yoga, step or jump backwards into the four-legged stick pose, called chatturanga dandasana in Sanskrit. This is one of the most challenging yoga poses and sequences, and it may take years of practice to master.
- If you're a beginner, it's a good idea to switch back to hill pose and then lower your body halfway down into chatturanga dandasana pose. Upper arms should be parallel to the floor.
- Those more experienced in yoga can jump back and jump right into the chatturanga dandasana pose.
- Make sure your body is completely flat: don't lower your hips or drop your abs. Staying strong using your core muscles is the key to this asana or exercise. The upper arms should form a 90 degree angle with the floor and should be close to the side ribs.
- If you don't have enough support in this pose, you can lower your knees to the floor until you have enough strength to support yourself.
- The toes must be bent.
Step 8. Inhale and rotate your toes into dog-facing pose
From chatturanga dandasana, twist your toes into dog pose facing up, or urdhva mukha savasana. This step will make it easier to move on to the next and final pose, the hill.
- Your hands should be in the same pose as the starting pose and your palms should be fully pressed against the floor.
- Use your bent toes to twist onto the back of your foot. Use your thigh muscles and lift off the floor while pushing your chest through your arms. Slowly arch your back, open your chest, and look up at the ceiling.
- Your toes may not be flexible enough to allow you to rotate them. If this is the case, change poses by lifting your legs up and placing your back on the floor.
- Pulling the sacrum toward the heels will protect the back and make this pose less painful.
Step 9. Exhale and twist your toes into hill pose
You have reached the final asana and rest. Exhale and rotate the toes back so that the body finally forms an inverted "V", which is hill pose or adho mukha savasana in Sanskrit. This pose will feel calming and allow you to rest before doing the next asana or pose.
- Keep your palms pressed against the floor and use your abdominal muscles.
- Lower your shoulders back and your arms inward so your elbows are facing each other.
- Your toes may not be flexible enough to allow you to rotate them. If this is the case, change poses by lifting your legs up and placing your back on the floor.
- Your heels may or may not touch the floor, depending on how flexible your lower back, hamstrings, and calves are. The more you practice, the easier it will be for you to stick your heels to the floor.
- Keep your sitting bones up toward the ceiling.
- You can hold your gaze toward your belly button, but make sure your head hangs comfortably.
Step 10. Exhale and switch again to Ardha Uttanasa pose
To complete the sun salutation, you must end up in tadasana pose. After five breaths in hill pose, bend your knees to your chest and jump or step forward into ardha uttanasana pose, or stand half bent forward.
Step 11. Inhale and stretch your spine into a standing pose half bending forward
Inhale gently and stretch your spine back into Ardha Uttanasana pose. This pose will make it easier for you to re-enter the uttanasana pose.
Make sure you use your abdominal muscles, straighten your spine, and press your palms firmly on the floor next to your feet
Step 12. Exhale and fold forward into uttanasana pose
After swinging forward completely, exhale and fold forward fully into a forward bending standing pose, or uttanasana. You've almost finished the first round of ''surya namaskara'' version A!
Step 13. Inhale and rise to the pose of straightening your arms up
You are ready to go a full circle like the sun. Inhale and rise radiantly by raising your hands praying to the ceiling in urdhva hastasana pose. Slowly arch your back while looking at your hands.
Remember to keep your spine straight as you rise to the urdhva hastasana pose
Step 14. Exhale and return to tadasana pose
Raise your praying hands back to your sides while exhaling and return to tadasana pose. Take a minute or two to enjoy the heart-opening and refreshing effect of ‘‘surya namaskara’’.
- You can do as many sun salutations as possible to help warm up.
- Consider trying different variations of ‘‘surya namaskara’’ to help warm up.
Method 2 of 3: Practicing Surya Namaskara Version B
Step 1. Place your hands in a prayer pose in front of your chest and determine your intention
No yoga practice is complete without determining intention. By taking a few seconds to dedicate your practice to something, you may be more effective at doing the sun salute.
- Gently touch the base of the palm, then the palm itself, and finally the fingers to make a prayer hands pose. You can leave a little space between your palms if you want to let the energy flow.
- If you don't know what your intentions are, consider something as simple as "letting go."
Step 2. Stand in tadasana pose or mountain pose
Begin by standing in tadasana pose, or mountain pose, in front of a yoga mat. You will find it easier to do the sun salute from a standing position.
- Tadasana, or mountain pose, is when you stand in front of a yoga mat with your feet hip-width apart and your arms straight at your sides. Look forward, spread your toes, and make sure your balance is spread evenly between your legs.
- Make sure you use your abdominal muscles and pull the sacrum down lightly. Sometimes this is referred to as a basic lock or mula bandha.
- Inhale and exhale evenly through the nose. If you can, make a low sound like the ocean while breathing. This is called ujayyi breathing and can help you move into hill pose more effectively.
Step 3. Inhale, raise your praying hands up and bend your knees into chair pose
Inhaling, bend your knees and raise your hands in prayer into a chair pose, which is called uttkatasana in Sanskrit. Slowly arch your back while looking at your hands.
- Make sure you fully straighten your elbows and raise your praying hands to the ceiling.
- Do this without hunching your shoulders and keep your chest and heart area open.
- Bend your knees deeply and try to keep your thighs parallel to the floor.
- Pull your shoulder blades back and tilt your sacrum, or tailbone, toward the floor.
Step 4. Exhale and swing into a standing pose bending forward
Exhale and swing forward into a forward bending standing pose, also known as uttanasana.
- Keep your back straight and swing forward with the support of the waist as you move from straightening your arms up (urdhva hastasana) to standing forward bending (uttanasana). Remembering that you have to keep your heart open might help.
- Place your palms on the floor next to your feet. Your fingers should be pointing forward and fully extended so that your entire palm is pressing against the floor, which will make it easier for you to move on to the next asana.
- You should still use your abdominal muscles and touch them to your thighs. If necessary, bend your knees to maintain this touch.
- If your palms can't touch the floor, place them on a block so that your entire hand is pressing against the floor.
Step 5. Inhale and extend your spine into a standing pose half bending forward
Inhale slowly and extend your spine into a forward half-bending pose, also known as ardha uttanasana. This pose will make it easier for you to move on to the next asana.
- Make sure you keep your spine straight while half-stretching it upwards. Keep your palms firmly pressed to the floor next to your feet.
- Make sure you use your abdominal muscles while in this pose.
Step 6. Inhale and step or jump back into four-legged stick pose
Depending on how experienced you are in yoga, step or jump backwards into the four-legged stick pose, called chatturanga dandasana in Sanskrit. This is one of the most challenging yoga poses and sequences, and it may take years of practice to master.
- If you're a beginner, it's best to turn to hill pose and then lower halfway down into chatturanga dandasana pose. Upper arms should be parallel to the floor.
- Those more experienced in yoga can jump back and jump right into the chatturanga dandasana pose.
- Make sure your body is completely flat: don't lower your hips or drop your abs. Staying strong using your core is the key to this asana or exercise. Your upper arms should form a 90-degree angle with the floor and should be close to the side ribs.
- If you don't have enough support in this pose, you can lower your knees to the floor until you have enough strength to support yourself.
- The toes must be bent.
Step 7. Inhale and rotate your toes into dog-facing pose
From chatturanga dandasana, rotate your toes into dog pose facing up, or urdhva mukha savasana. This step will make it easier to move on to the next and final pose, the hill.
- Your hands should be in the same pose as the starting pose and your palms should be fully pressed against the floor.
- Use your bent toes to twist onto the back of your foot. Use your thigh muscles and lift off the floor while pushing your chest through your arms. Slowly arch your back, open your chest, and look up at the ceiling.
- Your toes may not be flexible enough to allow you to rotate them. If this is the case, change poses by lifting your legs up and placing your back on the floor.
- Pulling the sacrum toward the heels will protect your back and make this pose less painful.
Step 8. Exhale and twist your toes into hill pose
Exhale and rotate your toes so that the body finally forms an inverted "V", which is hill pose or adho mukha savasana in Sanskrit. This pose will act as a transition to the next asana.
- Keep your palms pressed to the floor and use your abdominal muscles.
- Lower your shoulders back and your arms inward so your elbows are facing each other.
- Your toes may not be flexible enough to allow you to rotate them. If this is the case, change poses by lifting your legs up and placing your back on the floor.
- Your heels may or may not touch the floor, depending on how flexible your lower back, hamstrings, and calves are. The more you practice, the easier it will be for you to stick your heels to the floor.
- Keep your sitting bones up toward the ceiling.
- You can hold your gaze toward your belly button, but make sure your head hangs comfortably.
Step 9. Inhale and snap your right foot into Knight One pose
Inhale and push your right foot forward while lifting your body so that it is perpendicular to the floor. Raise your hands as if in prayer and slowly lift your ribs and body towards the sky.
- To achieve the best Knight One pose, which is called Virabhadrasana Satu in Sanskrit, turn your left leg inward so that the arch of your back is in line with the heel of your right foot. Keep your left heel flat against the floor.
- Your knees should be directly over your ankles and your shins perpendicular to the floor. Make sure your thighs are parallel to the floor. This pose may take a lot of practice.
- Keep your hips parallel and pointing forward.
- This move helps raise the arms, which should be in a prayer pose, as if they were popping straight from the chest.
- Keep raising your hands while lifting your ribs and praying towards the sky. This step will help make your back slightly arched.
Step 10. Exhale, step back, and descend into chatturanga dandasana pose
While exhaling, place your palms on the floor and step back and lower yourself into chatturanga dandasana pose. This series of moves is very difficult and may take a lot of practice before you get the hang of it.
Step 11. Inhale and rotate your toes into dog-facing pose
From chatturanga dandasana, twist your toes into dog pose facing up, or urdhva mukha savasana. This step will make it easier to move on to the next pose, the hill.
- Use your bent toes to rotate to the instep. Keep using your thigh muscles and lift off the floor while pushing your chest through your arms. Gently arch your back, open your chest, and look up at the ceiling.
- Your toes may not be flexible enough to allow you to rotate them. If this is the case, change poses by lifting your legs up and placing their backs on the floor.
- Pulling the sacrum toward the heels will protect the back and keep this pose less painful.
Step 12. Exhale and twist your toes into hill pose
Exhale and rotate your toes again so that your body finally forms an inverted "V", which is hill pose or adho mukha savasana in Sanskrit. This pose will act as a switch to Knight One pose on the left side.
- Keep your palms pressed against the floor and use your abdominal muscles.
- Lower your shoulders back and your arms inward so your elbows are facing each other.
- Your toes may not be flexible enough to allow you to rotate them. If this is the case, change poses by lifting your legs up and placing their backs on the floor.
- Your heels may or may not touch the floor, depending on how flexible your lower back, hamstrings, and calves are. The more you practice, the easier it will be for you to stick your heels to the floor.
- Keep your sitting bones up toward the ceiling.
- You can keep your gaze toward your belly button, but make sure your head hangs comfortably.
Step 13. Inhale and snap your left foot into Knight One pose
Inhale and bring your left leg forward while lifting your body so that it is perpendicular to the floor. Raise your hands into a prayer pose and slowly lift your ribs and body toward the ceiling.
- To easily switch to Knight One pose, which is called Virabhadrasana Satu in Sanskrit, rotate your right leg inward so that the arch of your back is in line with the heel of your left foot. Keep your left heel close to the floor.
- Your knees should be directly over your ankles and your shins perpendicular to the floor. Make sure your thighs are parallel to the floor. This pose may take a lot of practice.
- Keep your hips aligned and pointing forward and don't lower your hipbones.
- This move helps raise the arms, which should be in a prayer pose, as if they were popping straight from the chest.
Step 14. Exhale, step back, and descend into chatturanga dandasana pose
While exhaling, place your palms on the floor and step back and lower yourself into chatturanga dandasana pose. This series of moves is very difficult and may take a lot of practice before you get the hang of it.
Step 15. Inhale and rotate your toes into dog-facing pose
From chatturanga dandasana, twist your toes into dog face up pose, or urdhva mukha savasana. This will make it easier to move on to the next pose, the hill.
- Use your bent toes to rotate to the instep. Keep using your thigh muscles and lift off the floor while pushing your chest through your arms. Slowly arch your back, open your chest, and look up at the ceiling.
- Your toes may not be flexible enough to allow you to rotate them. If this is the case, change poses by lifting your legs up and placing your back on the floor.
- Pulling the sacrum toward the heels will protect the back and make this pose less painful.
Step 16. Exhale and twist your toes into hill pose
Exhale and rotate your toes again so that your body finally forms an inverted "V", which is hill pose or adho mukha savasana in Sanskrit. This pose will act as a switch to Knight One pose on your left.
- Keep your palms pressed against the floor and use your abs.
- Lower your shoulders back and your arms inward so your elbows are facing each other.
- Your toes may not be flexible enough to allow you to rotate them. If this is the case, change poses by lifting your legs up and placing their backs on the floor.
- Your heels may or may not touch the floor, depending on how flexible your lower back, hamstrings, and calves are. The more you practice, the easier it will be for you to stick your heels to the floor.
- Keep your sitting bones up toward the ceiling.
- You can keep your gaze toward your belly button, but make sure your head hangs comfortably.
Step 17. Exhale and switch back to ardha uttanasa
To complete the sun salutation, you must end up in tadasana pose. On your last breath in adho mukha savasana, bend your knees to your chest and jump or step forward into the ardha uttanasana pose, or stand half bent forward.
Step 18. Inhale and extend your spine into a standing pose with a half bend forward
Slowly inhale and extend your spine again into Ardha Uttanasana pose. This pose will make it easier for you to re-enter the uttanasana.
Make sure you use your abdominal muscles, straighten your spine, and press your palms firmly on the floor next to your feet
Step 19. Exhale and fold forward into uttanasana pose
While swinging fully forward, exhale and fold fully into a forward bending standing pose, or uttanasana. You've almost finished the first round of ''surya namaskara'' version B!
Step 20. Inhale, raise your hands in prayer and bend your knees into chair pose
Inhaling, bend your knees while raising your hands in prayer and return to uttkatasana pose. Slowly arch your back while looking at your hands.
- Make sure you fully straighten your elbows and raise your praying hands to the ceiling.
- Do this without hunching your shoulders and keep your chest and heart area open.
- Bend your knees deeply and try to align them with the floor.
- Pull your shoulder blades back and tilt your sacrum, or tailbone, toward the floor.
Step 21. Exhale and return to tadasana pose
Lower your praying hands back to your sides while exhaling and return to tadasana pose. Take a minute or two to enjoy the heart-opening and refreshing effect of ‘‘surya namaskara’’.
- You can do as many sun salutations as possible to help warm up.
- Consider trying different variations of ‘‘surya namaskara’’ to help you warm up.
Method 3 of 3: Practicing Surya Namaskara Version C
Step 1. Place your hands in a prayer pose in front of your chest and determine your intention
No yoga practice is complete without setting an intention. By taking a few seconds to dedicate your practice to something, you may be more effective at doing the sun salute.
- Gently touch the base of your palm, then the palm itself, and finally your fingers to make a prayer hands pose. You can leave a little space between your palms if you want to let the energy flow.
- If you don't know what your intentions are, consider something as simple as "letting go."
Step 2. Stand in tadasana pose or mountain pose
Begin by standing in tadasana pose, or mountain pose, in front of a yoga mat. You will find it easier to do the ‘‘surya namaskara’’ movement C.
- Tadasana, or mountain pose, is when you stand in front of a yoga mat with your feet hip-width apart and your arms at your sides. Look forward, spread your toes, and make sure your balance is spread evenly between your legs.
- Make sure you use your abdominal muscles and pull the sacrum down lightly. Sometimes this is referred to as a basic lock or mula bandha.
- Inhale and exhale evenly through the nose. If you can, make a low sound like the ocean while breathing. This is called ujayyi breathing and can help you move into hill pose more effectively.
Step 3. Raise your praying hands into a pose straightening your arms up
Inhale and raise your hands to the ceiling in the pose of straightening your arms up, which is also called urdhva hastasana. Slowly arch your back while looking at your hands.
- For a variation of this position, you can intertwine your fingers in front of your body and raise your arms so that they are close to your ears. Interlocking your fingers can also help you bend back lightly while pulling your sacrum toward the floor.
- Make sure you fully straighten your elbows and lift your fingers toward the ceiling. Bend your head back slightly, making sure it doesn't press against the nape of the neck.
- Do this without hunching your shoulders and keep your chest and heart area open.
- You can bend backwards slightly in urdhva hastasana, which is very easy to do by simply pulling on the sacrum or tailbone.
Step 4. Exhale and swing into a standing position bending forward
Exhale and immediately move to a standing position with forward bending of the body, which is also called uttanasana.
- Keep your back straight and swing forward with the support of the waist as you move from straightening your arms up (urdhva hastasana) to standing forward bending (uttanasana). Remembering that you have to keep your heart open might help.
- Place your palms on the floor next to your feet. Your fingers should be pointing forward and fully extended so that your entire palm is pressing against the floor, which will make it easier for you to move on to the next asana.
- You should still use your abdominal muscles and touch them to your thighs. If necessary, bend your knees to maintain this touch.
- If your palms can't touch the floor, place them on a block so that your entire hand is pressing against the floor.
- If you're using the alternate pose with your fingers intertwined, raise your hands above your head before placing them on the floor in uttanasana pose.
Step 5. Inhale and extend your spine into a standing pose half bending forward
Inhale slowly and extend your spine into a forward half-bending pose, also known as ardha uttanasana. This pose will make it easier for you to move on to the next asana.
- Make sure you keep your spine straight while half-stretching it upwards. Keep your palms firmly pressed to the floor next to your feet.
- Make sure you use your abdominal muscles while in this pose.
Step 6. Exhale and perform a lunge with the right leg
Keeping your palms close to the floor, exhale and extend your right leg into a lunge position. This is a transitional pose, or asana, and will help you move more effectively and smoothly to the next asana in Version C of ‘‘surya namaskara’’.
- Make sure your palms are firmly pressed against the floor in this pose so you can move on to the next asana easily.
- Press your right heel to maintain balance.
Step 7. Lift left leg and do hill pose
In the same exhale as your right leg lunge, lift your left leg toward your chest and extend it back. By swinging at the hips, end with both feet in hill pose.
- Push your sitting bones toward the ceiling. You should end up in an inverted “V” pose, which is a hill pose, or ‘‘adho mukha savasana’’ in Sanskrit. This pose should feel calming and allow you to rest as you progress further into vinyasa, or the series of movements.
- Keep your palms on the floor and use your abdominal muscles.
- Lower your shoulders back and your arms inward so your elbows are facing each other.
- You can keep your gaze toward your belly button, but make sure your head hangs comfortably.
Step 8. Inhale and swing forward into plank pose
From hill pose, inhale and swing forward on the hips into plank pose, called kumbhakasana. Your shoulders should be over your hands and your heels pushed back in plank pose, which resembles a high push-up pose.
- Make sure you use your abdominal muscles and keep your spine straight. Don't lift your ass up.
- You don't need to adjust your body pose when swinging from adho mukhasavasana to plank pose. Your body is already so perfect that you are in the right pose.
- Your feet should be hip-width apart and bent.
Step 9. Exhale and lower your body into the ashtanga namaskara pose
Take a breath and lower yourself into the knee, chest, and chin pose, or ashtanga namaskara. First, lower your knees, then your chest, and then your chin to the floor.
- This pose is easiest to do by keeping the energy flowing. To do this, push your toes slightly and place your chest between your hands with your hips raised. This step will also ensure that you can arch your back back from this asana.
- Keep your elbows next to your body, which will make it easier for you to push your chest and chin forward.
Step 10. Inhale and push forward into cobra pose
Inhale and push your chest forward through your hands into cobra pose, or jangasana. Pull your shoulders back and lift your chest and gaze slightly upwards.
- Use your leg muscles to push your chest forward into cobra pose. Your ribs should stay on the floor and your hands and elbows at your sides.
- Once you are in cobra pose, place the backs of your feet on the floor.
- This is a light back bending motion and pulling your shoulders down can help you get more comfortable entering this asana.
Step 11. Exhale and rotate your toes into a hill position
Exhale and rotate your toes again so that your body finally forms an inverted "V", which is hill pose or 'adho mukha savasana' in Sanskrit. This pose will feel calming and allow you to rest as you progress further into the asana or pose.
- Keep your palms pressed against the floor and use your abdominal muscles.
- Lower your shoulders back and your arms inward so your elbows are facing each other.
- Your toes may not be flexible enough to allow you to rotate them. If this is the case, change poses by lifting your legs up and placing your back on the floor.
- Your heels may or may not touch the floor, depending on how flexible your lower back, hamstrings, and calves are. The more you practice, the easier it will be for you to stick your heels to the floor.
- Keep your sitting bones up toward the ceiling.
- You can keep your gaze toward your belly button, but make sure your head hangs comfortably.
- Inhale and exhale regularly for 5 times and then get ready to end the sun salute movement.
Step 12. Inhale and kick your right foot and then your left foot forward
You're almost done doing this round of sun salutations. As you inhale, push your right foot forward followed immediately by your left.
Step 13. Exhale and fold forward into uttanasana pose
To complete the sun salute, you must end up in tadasana pose. While fully swinging, exhale and fully fold forward in a forward bending standing pose, or uttanasana. You are almost done with the first round of ‘‘surya namaskara’’ version C!
Step 14. Inhale and rise to the pose of straightening your arms up
You are ready to go a full circle like the sun. Inhale and rise radiantly by raising your hands praying to the ceiling in urdhva hastasana pose. Slowly arch your back while looking at your hands.
- Remember to keep your spine straight as you rise to the urdhva hastasana pose.
- If you're doing variations of the arm movement at the start with interlocked fingers, make sure you do the same at the end of the exercise.
Step 15. Exhale and return to tadasana pose
Lower your praying hands back to your sides while exhaling and return to tadasana pose. Take a minute or two to enjoy the heart-opening and refreshing effect of ‘‘surya namaskara’’.
