Suryanamaskar

Sun salutation can be very simple as seen in this animation at santosha.com or you can add as many different asanas as you like to the series. I often add additional elements to the prone part of the sequence including ardha bujungasana (half cobra), salabasana (locust pose), and half and full dhanurasana (bow pose). These backbends extend the work that begins with the initial standing backbend of the series. It is instructive to compare ardha bujungasana to the standing back bend. The actions required to do the prone backbend contribute to our understanding of the standing backbend. There are variations on table position that fit in nicely as a transition to the prone position including lifting and extending an arm and leg on opposite sides of the body to create the "bird dog" balance. Cat and cow poses worked from table position are a good warm up during your first sun salutation of the day. Most yoga books include a version of the sun salutation. These provide a starting point for your own custom series. Ending suryanamaskar with the hands in namaskarasana (palms together in front of the chest) is a meditation in itself. The balance of the body facilitated by the series of poses finds its reflection in the relationship between the two hands. The thumbs near the center of the sternum remind us to lift the chest, to breath and to balance our intelligence of mind with the intelligence of the heart.