Bakasana

Warm-up

Sun Salutation

Twelve poses, 4 seconds each.

Practice Surya Namaskar here. Set each pose to 3, 4, or 5 seconds, then repeat the cycle 5, 10, 20, 50, or 108 times.

Cycles

Seconds

Sound

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Twelve poses
  1. Pranamasana Prayer Pose. Exhale. Palms together at the heart.
  2. Hasta Uttanasana Raised Arms Pose. Inhale. Reach the arms up and open the chest.
  3. Padahastasana Standing Forward Bend. Exhale. Fold from the hips. Soften the knees if you need to.
  4. Ashwa Sanchalanasana Equestrian Pose. Inhale. Right leg steps back. Front knee over the ankle.
  5. Dandasana Plank. Hold or exhale. Body in one line from heels to crown.
  6. Ashtanga Namaskara Eight-Point Salute. Exhale. Knees, chest, and chin come to the floor.
  7. Bhujangasana Cobra Pose. Inhale. Press the hands down and lift the chest.
  8. Adho Mukha Svanasana Downward-Facing Dog. Exhale. Hips lift. Heels move toward the floor.
  9. Ashwa Sanchalanasana Equestrian Pose. Inhale. Right foot steps forward between the hands.
  10. Padahastasana Standing Forward Bend. Exhale. Fold from the hips again.
  11. Hasta Uttanasana Raised Arms Pose. Inhale. Rise all the way up and reach.
  12. Pranamasana Prayer Pose. Exhale. Palms return to the heart.

What Surya Namaskar is

Sun Salutation

Finished

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