Surya Namaskara

Surya Namaskara is an ancient way to begin the day with the worship of the sunrise. This page is dedicated to ancient prayer flows to and deep appreciation for each day.

Twisted Hip Pigeon Bow Sun Salute (No 18)

This Salute to the Sun involves 2 spinal twists after the step forward. Then after unwinding the flow moves into hip openers. First opening in Crescent Moon a deep low lunge then taking the knee down in a flowing Pigeon vinyasa.

The leg that has been stretched is then raised up and back in Downward Dog toning the hip muscles.

Half Moon is then entered but the opposite hip is toned and then stretched in a balancing Half Lotus Chair Pose.
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Instructions

 

Stand in Tadasana.

Place the palm together. It feels more sacred and that is what this art is about.

(Tip! Feel a straight line from the heels to the top of the head and even beyond.)




 

 

Inhale into a backbend.

(Tip! The backbend shown is quite deep. It is healthier to enter a gentle backbend.)









Exhale into a forward bend.

 

 





 

 

Inhale and step the right leg back.







Exhale
twist placing the right elbow over the left knee.





Inhale at least once before your transition.




Exhale twist into Reverse Triangle by straightening the left leg and placing the right arm down left arm up. 


Tip! If your hamstrings are







Exhale
into Eight Limb Pose.










Inhale into Cobra pose.










Exhale into Locust pose.











Inhale into Cobra. This time look up.










Exhale back to Downward Dog Pose











Inhale release out of Downward Dog then flow back inhaling to One Leg Downward Dog.








Inhale step the left leg forward.











Exhale turn the right leg sideways and stretch the arms up.












Inhale and raise the arms up.









Exhale into Tadasana with the hands in prayer position.

Perform the same sequence on the opposite leg. If you like you can vary the headstand sequence each time or simple perform the same one.



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