Complete cycle of Suryanamaskara-Regular

No.

Photo

Method

Movements

I

Stand with feet together, pull both the knee caps and chest up. Press both the palms and keep the forearms parallel to the floor. Stay with relatively deep inhalation and exhalation.

Medial rotation of shoulder, elbow flexion, medial rotation of radio-ulnar joint, extension of the wrist, knee extension.

II

With deep inhalation stretch both hands upward, exhale and bend back. Keep the legs and the arms straight.

Shoulder flexion, back extension, knee extension,

Shoulder girdle elevation and adduction.

III

Inhale come up and bend forward with exhalation. Keeping the legs straight, rest both palms by the side of the foot with middle fingers and big toes in the same line. Avoid lumbar flexion.

Hip flexion, wrist extension, knee extension, shoulder girdle abduction.

IV

While exhaling, stretch right leg back. The gap between left calf and thigh should be as minimum as possible.

Right hip extension, right foot extension (plantar flexion). Left knee flexion, left hip flexion, left foot flexion (dorsiflexion), wrists in extension, shoulder and radioulnar joint internal rotation.

V

As you exhale take the left leg also back. Spine should be parallel to the floor and entire body is supported by palms and base of the metatarsals.

Wrist extension, foot extension, dorsiflexion of the toes, knee extension, shoulder and radioulnar joint internal rotation.

VI

Flex the elbow and slowly descend down with exhalation. Keep the body nearly parallel to the floor.

Elbow flexion, wrist extension. Dorsiflexion of the toes, knee extension, radioulnar joint internal rotation.

VII

Rest the knee on the floor, exhale and bend back. Thrust the chest forward and keep the elbows closer. Stretch the foot backwards.

Back extension, wrist flexion, elbow flexion, foot extension, shoulder and radioulnar joint internal rotation, shoulder slight extension.

VIII

Fold the toes in, inhale and straightening the arms rise the hips up. Keeping the leg straight with exhalation stretch the spine and rest the head on the floor. Stretch of the Achilles’ tendon and hamstring muscles may be noted.

Wrist extension, shoulder and radioulnar joint internal rotation, Flexion of shoulders, flexion of hips, dorsiflexion of foot, knee extension.

IX

Similar to posture !V

As you exhale, take the right leg forward to assume the posture similar to posture IV.

Similar to posture IV

X

Same as posture III

Same as posture III

Same as posture III

Same as posture I

As you inhale, come to posture I

Same as posture I