Ashtanga surya namaskar or ashtanga sun salutation

Ashtanga yoga, a discipline of yoga, means "eight-limbed yoga," when literally translated. Like all other forms of yoga, this too was outlined by the sage Patanjali in Yoga Sutras. According to him, yoga can aid in the process of internal purification. This, he says, reveal the universe to a man. However, the process for such cleaning consists of eight spiritual practices namely: Yama or moral codes, Niyama or self-purification and study, Asana or posture, Pranayama or breath control, Pratyahara or sense control, Dharana or concentration, Dhyana or meditation, and Samadhi or contemplation.

The ashtanga positions consist of several steps and are a complex mix of several yoga poses. The ashtanga sequence too is made up of smaller ashtanga asana or sequences and poses. Following is a description of the poses that make up the ashtanga sun salutation.

• Start with Tadasana or the Mountain position. Join both your hands and bring them to your chest. Take a deep breath whilst keeping your feet together and the toes touching the ground.


• Exhale and while doing so, bend forward from the waist up. Bend in a manner that your hands are able to touch the ground. The hands should be in line with the toes. Keep your neck relaxed and knees straight. If your knees are bending, you’re not doing it right.


• Drag your left leg back without taking your toes off the floor. Keep inhaling while doing so. Push your waist downwards and raise your neck. Your right leg will now be bent. However, do not move it. Throw the shoulders back so that your chest is raised.


• Hold your breath and raise your left knee; now drag the right leg backwards without removing your toes from the floor. Straighten both your legs and hands; your body should now be in a straight line. The neck, spin and thighs should be aligned with your feet and toes.


• Lower your forehead now while exhaling. Bend both your elbows, keeping them close to your chest. The knees and forehead should now be touching the ground. In this ashtanga position, only eight parts of your body – forehead, chest, palms, knees and toes, should be touching the ground.


• Now inhale and while doing that, straighten your elbows. Push the neck back keeping the knees and toes on the floor.


• Raise the waist upwards; bend your neck till the chin meets the throat. With the heels of your feet, push the body backwards.  vazs4qc23u