Bound Hand Sun Salutation (No 05)

Sanskrit = Baddha Hasta Surya Namaskara

This is called Bound Hand Sun Salutation because of the 2 interlocked arm positions. Be gentle if you have a shoulder injury.
This sequence is shown as a complete flow. It may be better to take a few breaths in each pose and take more time during the transitions.

Modify anything that causes you pain. Just because its shown doesn't mean it has some kind of miraculous health benefits! When yoga is done aggressively it will destroy you. Therefore be light and smooth. The sacred rule of healing is do no harm.

Place the feet together in the tradition posture Tadasana. If you like they can be a little apart. Some people view this as better for your hips and legs. If your legs are big you may not have a choice so keep them apart as much as you need.

A good thing to try to feel is perfect balance along the inside and outside of the legs.

Inhale stretch the arms up.

Be sensible and don't overstretch until you are warmed up.

If you have a back injury you will have better results when tilting slightly. Its best to move your spine lightly so that a condition is not aggravated.

Exhale into a forward bend.

Inhale and step the right leg back.

Exhale back to Downward Dog.

I like a straight line of energy through the arms and up through the hips. It causes less strain on the wrists but quite often this pose is done by bringing the shoulders and armpits down as far as possible creating a slight V shape.

Inhale forward to Plank Pose

The arms remain straight.

The shoulders are directly above the arms or at a position that balances the weight over the wrists perfectly.

Pull the belly up a little so that the lower back is supported. Not to much or its hard to breathe.

Exhale down with the knees, chest and
chin. Hold for a moment.

Inhale into Cobra.

Try inhaling when you raise halfway up rather that in the beginning of the motion. It is much easier to breathe in deeply when the inhalation is delayed.

Back injuries raise up less than half as much. Or even better find a place with little resistance.

Keep space in your joints and discs especially if you have a bulging disc.

Exhale in Locust pose.

The legs are together but if this is hard take them apart.

Inhale into a deep Cobra looking up.

I prefer this to upward dog which is a pose with the thighs off the mat. You can do which ever you prefer.

The spine can relax properly and the wrists do not have as much strain when the hips are down. It is easier to stretch every part of the spine in a backbend.

Exhale back to Downward Dog and raise the left up and back.

You can open the thigh so that the legs come up higher or keep the hips in line horizontally to maintain even balance on the wrists.

Inhale while stepping the left leg forward. When the foot is down raise the arms up.

You may need to take a couple of breaths to do this transition.

Some people like to exhale and do this. Stop and take a breathe in One Leg Downward Dog if you prefer exhaling and taking the leg forward.

Delay your inhalation until you leg is more than halfway forward.

Exhale and clasp the arm together behind the back. Right leg is sideways.

The left arm is taken under the left leg and behind the back. Turn and look up.

Inhale when you come out. It will probably be quite quick because the last transition will have used all the oxygen reserves.

Take the left arm out from under the left leg.

Exhale into a forward bend. The arms are interlocked behind the back again.

Take the head down and towards the middle of the mat or the opposite side of the mat. This will stretch you hip and keep space on the left side of the body. If the head is taken too close to the ankle the left side of the body compresses a lot more.

Inhale and bring the upper body up. The arms are shoulder width apart.

Right leg is turned downwards.

Have the arms hip width apart of interlock the fingers.

Exhale and step forward into a Uttanansana the standing forward bend.

It is easier to hop halfway forward if you are a beginner.

Inhale and stretch the arms up.

Enter a mild backbend for a healthy spine.

Exhale and take the palms together in Tadasana the mountain pose. Take a breath if you like to recover and then repeat the sequence the opposite way.

"Happy is the practitioner that takes the extra breath when needed. "

Yoga Posture tadasana

Salutation Pose

asana utanasana




Lunge Pose



Downward Facing Dog pose
Adho Mukha Svanasana

Downward Facing Staff Pose
Adho Mukha Dandasana



Yoga Posture Samabhasana



  Downward Dog
Eka Pada Adho Muka Svanasana


Anjaneyasana lunge pose


asana utanasana

Salutation Pose

Yoga Posture tadasana

Perhaps you prefer to make a movement with an inhalation rather than
an exhalation. If this is the case stop in the posture before and
take the extra breath so that you make a movement the way you like
to breathe.

Yoga Breathing Techniques

Perform Ujjayi Pranayama when doing your flow.
Inhale and make the sound "ssss". Keep the sound constant and smooth.
Exhale make a sound with the mouth closed that sounds like "hhhhha".

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