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.

Half Lotus Headstand to Scorpion (No 22)

This Salute to the Sun flows through the headstand and many of its variations. The transitions involve large circular motions with the legs which stretches them well on the insides.

The Headstand flow enters the Half Lotus, while in the headstand, with one leg straight up then flows into a diamond shape with the legs before entering a mild Scorpion pose.

After such a deep back bend (even when its done lightly) the flow then moves into a brief Hero pose then into a Cat flow to create good circulation in the lower back.

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 into Downward Dog.

Inhale forward into Plank Pose

Exhale into Eight Limb Pose.

Inhale into Cobra pose.

Exhale back to Child pose.

Raise up and enter the headstand. Do the splits wide apart with the legs.

Cross the right leg over the left in Half Lotus and extend up through the left leg.

Do the splits Wide apart in the Headstand pose.

Make a large circular motion with the legs and enter the Half Ltus variation of the Headstand the opposite way.

Extend through the toes, heel or ball points of the toes on the extended leg.

Once again make circles with the legs.

This opens up the groin muscles.

Feel free to rotate the legs round a few times.

Don't allow the lower back to curve too much as it can be hard on the discs.

Take the feet together with the knees bent.

Try to touch all of the toes together.

On an exhalation take the palms down and lift into the Scorpion pose.

If you can place the palms together in prayer position perform this version otherwise keep the palms down.

Lower down and raise up with the hands.

Place the palms down in front of you.

Exhale up with the spine to stretch it the opposite way.

Inhale and move the spine the opposite way.

Feel free to do this a few times to get the spine stretched and balanced after the intense backbend pose.

Exhale into Downward Dog pose.

Exhale into Tadasana with the hands in prayer position.

Inhale in Downward Dog pose.

Exhale and raise the left leg up and back.

Inhale and step the left leg forward into a lunge pose with the hands supporting.

Exhale into a standing forward bend.

Inhale into Chair pose.

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.