Surya Namaskar

Sun Salutation is a 12-step series of asanas (postures) created in India by the ancient yogis. Greeting the morning each day they would chant mantra, and with the eyes closed, move through the postures anywhere from 9-108 times, staying focused on the breath. It is always best to practice asanas on an empty stomach. And finish your practice with Shavasana (Dead’s Man’s Pose).

To avoid injury, you should learn correct alignment in these asanas from a yoga instructor. For a review of the series, see the video on this page where the SJA taught the series to 250 villagers during one of our Yoga Jagrans.

Click on image to open and print your own guide.