namaste namaskar : thai yoga therapy

Surya Namaskara
(Sun Salutation)

This beautiful exercise is done to vitalize and awaken the body. It alternately flexes and stretches the spine with forward and backward bending. Stretches the limbs and joints, stimulates the glands and joins the mind, breath and body in a healing flow of awareness and energy. It is best done in the morning facing the rising sun, although it can be done anywhere, anytime (if possible facing the sun).

The sun is the source of energy, for this planet, it sustains life. Try to do Surya Namaskara with this in mind, with an attitude of gratitude and devotion to the highest light of the cosmos. The sun also represents the solar current of energy (pingkala nadi) in the human body, corresponding to the sympathetic nervous systyem. Our expression of strength, warmth, heat, expansion and vitality. There are many variations of Surya Namaskara, this is one of the classical sequences. Which opens, stretches and awakens the entire body. If you are new to this, proceed slowly and with caution. Let your body and your inner awareness guide you through the movements. Hatha Yoga is concerned with balance, if you are more of an active person (a doer), try doing it more softly with more attention to the breath and cultivating awareness. If you are more passive in nature, gentle, more yielding in disposition, try doing it with more of a focus on movement and energy. Giving your body, mind and spirit a lift.

As with any physical exercise, one must proceed with care and caution. Only attempt this if you are good physical and mental condition. If you have a medical condition or are in ill-health or a weakened condition, please consult a doctor or health professional. It is always best to seek the guidance of an experienced Yoga teacher.

Position #1 Tadasana(Mountain Pose)
Stand tall and erect with the feet together or slightly apart, whichever feels more stable. Firmly root the legs into the earth and elongate your spine upwards, stretching the front and back of the body evenly. Bring the hands together softly at your heart in Namaste. Close your eyes or gaze softly at the fingertips and bring you attention to the breath, breathing smoothly and deeply.

Position #2 Urdva Hastasana
(raised arms pose)
With the eyes open, inhale and simultaneously raise the arms above your head. Gently arch back, looking up towards the hands. Be aware of the curve of the upper back and neck. Take care not bend back to far and strain your neck or collapse into your lower back.

Position #3 Uttanasana (forward bend)
On an exhalation bend forward from the hips, and bring the hands to the floor. If the back or legs are stiff bend your knees. Feel the forward bend of the spine and hips.

Position #4 Anjaneyasana(lunge pose)
As you inhale step the left leg back and bring the left knee to the floor. Raise the arms above the head, looking forward. Sink the hips forward and stretch the arms and spine upwards.

Position #5 Adho Mukha Svanasana
(Downward Dog)
On an exhalation, place the palms on the floor and step the legs back to downward dog pose. Relax the head between the arms and broaden the shoulders. If the legs and back are stiff bend the knees and you will feel more length in the spine.

Position #6 Ashtanga Pranamasana
(8 limbed prostration)
Holding the breath out, move the body forwards, bringing the knees, chest and chin to the floor(in addition to the feet). The spine is arched, focus on the back muscles and center of the body. If it is difficult or uncomfortable holding the breath out for this position, inhale as you come into it, and exhale while still in the pose.

Position #7 Bhujangasana (Cobra Pose)
From the previous pose, on an inhalation lower the hips to the floor, and lift the chest and head until the spine has a nice arch and the head is looking forward or up. Keep the elbows bent and keep the spine elongated.

Position #8 Adho Mukha Svanasana
(Downward Facing Dog Pose)
From cobra, on exhalation, lift the pelvis and come back into downward dog pose.

Position #9 Anjaneyasana (lunge pose)
Step the left leg forward, place the right knee on the floor. Ground the legs, and raise the arms above the head into anjaneyasana.

Position #10 Uttanasana (forward bend) Exhaling, step the back leg forward and bring the feet together in uttanasana.

Position #11 Urdhva Hastasana (raised arms pose)
Inhale, raise the torso and the arms above the head, look up and arch back comfortably.

Position #12 Tadasana
Exhale and return the hands to the heart.

This completes one round of Surya Namaskara. Practice the first few rounds slowly, perhaps taking a few breaths in each pose. As the body warms up and you feel confident, you can take the one breath in each pose. Don't strain or over exert yourself, start slowly, start where you are. Beginners could do 3-10 rounds comfortably, then do Savasana (relaxation). More advanced students many rounds as a complete practice, starting slowly and moving faster towards a comfortable but brisk pace. This should also be balanced with one's disposition, keep in mind health is about moving deeper into balance. If one's nature is more passive (Yin/moon) work to increase the number of rounds and speed them up. If one's nature is too active (Yang/sun) work more slowly and do less(less can be more!). After you practice Surya Namaskara do Savasana (relaxation) for at least 5 minutes.


			Surya Namaskara (Sun Salutation) This beautiful exercise is done to vitalize and awaken the body. It alternately flexes and stretches the spine with forward and backward bending. Stretches the limbs and joints, stimulates the glands and joins the mind, breath and body in a healing flow of awareness and energy. It is best done in the morning facing the rising sun, although it can be done anywhere, anytime (if possible facing the sun). The sun is the source of energy, for this planet, it sustains life. Try to do Surya Namaskara with this in mind, with an attitude of gratitude and devotion to the highest light of the cosmos. The sun also represents the solar current of energy (pingkala nadi) in the human body, corresponding to the sympathetic nervous systyem. Our expression of strength, warmth, heat, expansion and vitality. There are many variations of Surya Namaskara, this is one of the classical sequences. Which opens, stretches and awakens the entire body. If you are new to this, proceed slowly and with caution. Let your body and your inner awareness guide you through the movements. Hatha Yoga is concerned with balance, if you are more of an active person (a doer), try doing it more softly with more attention to the breath and cultivating awareness. If you are more passive in nature, gentle, more yielding in disposition, try doing it with more of a focus on movement and energy. Giving your body, mind and spirit a lift. As with any physical exercise, one must proceed with care and caution. Only attempt this if you are good physical and mental condition. If you have a medical condition or are in ill-health or a weakened condition, please consult a doctor or health professional. It is always best to seek the guidance of an experienced Yoga teacher. Position #1 Tadasana(Mountain Pose) Stand tall and erect with the feet together or slightly apart, whichever feels more stable. Firmly root the legs into the earth and elongate your spine upwards, stretching the front and back of the body evenly. Bring the hands together softly at your heart in Namaste. Close your eyes or gaze softly at the fingertips and bring you attention to the breath, breathing smoothly and deeply. Position #2 Urdva Hastasana (raised arms pose) With the eyes open, inhale and simultaneously raise the arms above your head. Gently arch back, looking up towards the hands. Be aware of the curve of the upper back and neck. Take care not bend back to far and strain your neck or collapse into your lower back. Position #3 Uttanasana (forward bend) On an exhalation bend forward from the hips, and bring the hands to the floor. If the back or legs are stiff bend your knees. Feel the forward bend of the spine and hips. Position #4 Anjaneyasana(lunge pose) As you inhale step the left leg back and bring the left knee to the floor. Raise the arms above the head, looking forward. Sink the hips forward and stretch the arms and spine upwards. Position #5 Adho Mukha Svanasana (Downward Dog) On an exhalation, place the palms on the floor and step the legs back to downward dog pose. Relax the head between the arms and broaden the shoulders. If the legs and back are stiff bend the knees and you will feel more length in the spine. Position #6 Ashtanga Pranamasana (8 limbed prostration) Holding the breath out, move the body forwards, bringing the knees, chest and chin to the floor(in addition to the feet). The spine is arched, focus on the back muscles and center of the body. If it is difficult or uncomfortable holding the breath out for this position, inhale as you come into it, and exhale while still in the pose. Position #7 Bhujangasana (Cobra Pose) From the previous pose, on an inhalation lower the hips to the floor, and lift the chest and head until the spine has a nice arch and the head is looking forward or up. Keep the elbows bent and keep the spine elongated. Position #8 Adho Mukha Svanasana (Downward Facing Dog Pose) From cobra, on exhalation, lift the pelvis and come back into downward dog pose. Position #9 Anjaneyasana (lunge pose) Step the left leg forward, place the right knee on the floor. Ground the legs, and raise the arms above the head into anjaneyasana. Position #10 Uttanasana (forward bend) Exhaling, step the back leg forward and bring the feet together in uttanasana. Position #11 Urdhva Hastasana (raised arms pose) Inhale, raise the torso and the arms above the head, look up and arch back comfortably. Position #12 Tadasana Exhale and return the hands to the heart. This completes one round of Surya Namaskara. Practice the first few rounds slowly, perhaps taking a few breaths in each pose. As the body warms up and you feel confident, you can take the one breath in each pose. Don't strain or over exert yourself, start slowly, start where you are. Beginners could do 3-10 rounds comfortably, then do Savasana (relaxation). More advanced students many rounds as a complete practice, starting slowly and moving faster towards a comfortable but brisk pace. This should also be balanced with one's disposition, keep in mind health is about moving deeper into balance. If one's nature is more passive (Yin/moon) work to increase the number of rounds and speed them up. If one's nature is too active (Yang/sun) work more slowly and do less(less can be more!). After you practice Surya Namaskara do Savasana (relaxation) for at least 5 minutes.