Surya Namaskara

Surya Namaskara atau Sun Salutation adalah serangkaian gerakan dinamis, mengalir dan menjadi akar dari style yang kini dikenal sebagai vinyasa/flow yoga.
Gerakan surya namaskara bertujuan untuk menghasilkan panas, energi, semangat, dan kreativitas.

Berikut adalah urutan gerakan dalam melakukan Surya Namaskara:

1. Tadasana/ mountain pose

Tadasana in prayer hands.

Stand in the top of the matt.
Place the feet either together or open hip width apart.
Engaging the bandhas by lifting the pelvic floor (mooladhara bandha), and slightly draw the lower belly in (uddiyana bandha).
Open the shoulders and look forward.

2. Urdvha Vrksasana


Keep the feet rooted to the ground and bandhas remain active. As you inhale, reach up to the sky and join the palms together. Keep the shoulders away from the ears, slightly look up.

3. Uttanasana/ Standing Forward Fold

From urdvha hastasana, bend forward from the hips joint, placing the belly on the thighs, chest to the knees, and head to the shins. Option, microbend the knees, look back.

4. Ardha Uttanasana/ Half Lift

Lift the chest, trying to elongates the back. Place the fingertips on the ground, perpendicular to the shoulders, look forward. Beginner tips: place the hands on the shins to maintain the spine long.

5. Chaturanga Dandasana

Starting from the plank position, slightly lean forward, pushing the shoulders over the wrist, then sqeezing the elbows to the ribs while lowering down the body with the top of the feet touching the ground.

6. Urdvha Mukha Svanasana/ Upward Facing Dog

Lie the belly and chest flat on the matt, legs stretched with the feet open hip width apart and hands besides the ribs. Press the hands, lift the chest and drop the head back. Beginner tips: slightly bend the elbows (baby cobra) and keep look forward.

7. Adho Mukha Svanasana/ Downward Facing Dog

From upward dog, lift the sitting bones high towards the sky, firmly pressing the heels and hands to the ground. Squeezing the arms, shoulders remain relax. Option, microbend the knees.

8. Ardha Uttanasana (no. 4)

9. Uttanasana (no. 3)

10. Urdvha Vrksasana (no. 2)

11. Tadasana (no. 1)