Sun Salutation ("Surya Namaskar")

Description

From Mountain Pose, inhale as you lift both arms up toward the sky. Exhale, bend your knees and rest your belly on your thighs, then inhale and come up halfway with a long spine. Exhale as you place your hands on the floor and step back into the plank, lower your knees, then bend your elbows close to your body to slowly and with control lower all the way down onto the floor. Inhale as you slide forward and lift your chest halfway up into Cobra, then exhale as you press into your hands to come back into Downward-Facing Dog, and take a calm breath. Inhale as you walk your feet toward your hands, exhale as you release your upper body, then inhale as you roll the spine back up, arms reaching to the sky, and exhale as you return to Mountain Pose.

Settings

Equipment

No Equipment

Positions

Stand UpPlankQuadruped PositionProne Position

Muscle groups

Lumbar flexorsLumbar extensorsThoracic extensorsScapular retractorsHip extensorsHip flexorsKnee flexorsKnee extensorsShoulder flexorsShoulder extensorsElbow extensorsElbow flexors

Difficulty

Difficult

Movement

FlexionExtension

Contraction mode

ConcentricEccentric