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.

Surya Namaskara Variations

Twisted Half Moon Sun Salute (No 15)

This Salute to the Sun involves 2 side stretches and 2 spinal twists. The first side stretch is a straight leg side stretch called (Trikonasana) Triangle pose. The second one involves the front leg bending and is called Extended Side Angle Pose. Both of these postures are a good lead into your Sun Salutation standing poses.

The next two postures are standing spinal twists. Both increase the spines ability to rotate and also the hamstrings flexibility.

On the way forward there is a nice blend into Chair Pose. It is done quite lightly on the transition back to standing for safety on the knees.

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Sun Salutation No 15

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Stand in Tadasana.

Place the palm together as it feels sacred. Keep space in the spine lifting it but remaining naturally straight. Don't allow it to collapse.

(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.

The hands can be placed down on the mat rather than being interlocked behind the legs. The finger tips can also be placed down.


Inhale and step the right leg back.

Drop the back leg for a deeper breath.

into Downward Dog.

Inhale forward into Plank Pose.

Exhale into Eight Limb Pose.

Feel free to let your body come down and rest. This will allow the spine to lengthen.

Inhale into Cobra pose.

A small Cobra if you have a stiff or injured spine. This is always healthier. Mild backbends are preferable when healing the spine.

Exhale into Locust pose.

The legs can be together or apart. When together the inner leg muscles are strengthened.

Inhale into Cobra pose. This time look up.

Exhale back to Downward Dog Pose.

Glance down at the toes to make sure they are in line.

Inhale release out of Downward Dog then exhale to One Leg Downward Dog.

Inhale step the left leg forward.


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

Inhale and hold.
Take more than one breath if you like.

Exhale and bend the left knee. Stretch the arm diagonally out.

The left elbow can be places on the leg above the knee if it is too hard to place your hand down.

Inhale and hold.

Exhale and twist. While Straightening the left leg place the right hand down. Place it on the inside or on top or on the outside of the left foot. The first to positions mentioned are easier.

Inhale and hold.

On and exhale transition by bending the left knee and placing the right hand diagonally out.

Lean forward and raise the right leg. Raise the left arm also.

Inhale and hold.

Exhale into a forward bend.

Inhale into Chair Pose.

Begin the transition by raising the chin. Then bend the knees but let the upper body be pulled up. This will keep the spine straight.

Exhale into Tadasana with the hands in prayer position.

Perform the same sequence on the opposite side.

Yoga Posture tadasana

Salutation Pose

asana utanasana


Lunge Pose

Downward Facing Dog pose
Adho Mukha Svanasana

Downward Facing Staff Pose
Adho Mukha Dandasana


chaturanga dandasana
Chaturanga Dandasana




Yoga Posture Samabhasana


Downward Facing Dog pose
Adho Mukha Svanasana

Downward Dog
Eka Pada Adho Muka Svanasana

Lunge Pose

Yoga Posture trikonasana

Extended Side Angle


Yoga Positions revolved side angle
Parivrtta Trikonasana

Parsvottanasana asana
Parivrtta Ardha Chandrasana

asana utanasana

chair pose utkatasana

Yoga Posture tadasana

Yoga Breathing Techniques

This Months Pranyama Instructions

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