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.

Free Hand Straight Leg Flow (No 41)

This Sun Salutation shows a repetitive flow from a lunge pose to a straight leg pose. The hands are lifted up during the quadriceps strengthening phase and lifted to the sides for balance during the hamstrings stretches.

This kind of sun salutation flow is always enjoyable to perform and really increases leg strength and flexibility.

Instructions

Stand in Tadasana.

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

(Tip! Tilt your chin forward and back to make sure you are not suppressing blood flow and energy around the neck.)

Inhale into a backbend.

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

Exhale into a forward bend.

Tip! Place the hands on the legs at the front if you are not flexible.

You can also bend the knees al little if you are a beginner.

Inhale and step the right leg back.

(Tip! Delay the inhalation or just Inhale only slightly at the beginning of the motion for a better breath.)

Exhale into Downward Dog.

Allow the mind to feel free when in this pose. Many times because of the inversion

Inhale forward into Plank Pose

Push back through the heels and up through the top of the head in opposing directions.

Exhale into Eight Limb Pose.

Bring the knees down as the first part of the motion down.

Don't take the knees down too fast.

Take the chest and chin down as you continue to exhale.

Relax for a moment before the next transition.

Inhale into Cobra pose.

Look up in this version. This will stretch the front of the neck.

Exhale into Downward Dog Pose.

Inhale release out of Downward Dog
and move into Plank pose.

Try to be well balanced on the ball points of the toes.

Exhale to One Leg Downward Dog.

You can bend the left leg on the transition for an easier smoother transition.

Inhale step the left leg forward.

Grab the foot with the right hand and pull it forward if it's hard to step it between the arms and you regularly find your foot stops short.

Exhale and straighten the left leg while entering a forward bend.

Keep the leg slightly bent if your legs are inflexible.

Inhale back down into the lunge.

You can allow the right leg to slightly bend. The muscles on the top and inner leg will not suddenly stop you.

Exhale and straighten the left leg while leaning forward and down.

Flow forward and back many times to fully exercise the legs.

Inhale into a lunge pose with the upper facing forward.

The arms and hands are raised up shoulder width apart.

Hope the left leg slightly forward.

Exhale lean forward and down towards the left leg.

Take the arms up and back.

Inhale into Chair Pose.

Tip! Try inhaling halfway up then exhaling into the pose fully if doing the transition with one breath seems to hard.

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.