Asana

Basics of practice: Samasthitih | Ardha Surya Namaskara | Asana Detail

Ardha Surya Namaskara (Half Sun Salutation)

Stand in Samasthitih
Inhaling, raise the arms, placing the palms together at the end of the breath. Look at the thumbs. During the inhale, keep the legs and mulabandha firm and do not hunch the backs of the shoulders. (This is Ekam, the first position).
Exhaling, pull back the pubic bone and fold forward in time with the breath. Look up between the eyebrows for most of the decent. Then, near the end of the exhale, look to the tip of the nose and point the crown of the head straight down. Place the hands on the floor at shoulder width if possible (Dve, second position)
Inhaling, lift the head, straightening the spine. Pull back the pubic bone and roll back the shoulders. Gaze between the eyebrows. (Trini, the third position)
Exhaling, fold back over into Dve, keeping the heart open, the feet grounded and the palate soft as you bring the face as close to the shins as possible. Gaze at the tip of the nose.
Inhaling, look up between the eyebrows, lifting the head. Straighten the spine, while coming up to standing, reaching up over head into Ekam. Look at the thumbs. Keep drawing up the fronts of the legs firmly. Keep the feet evenly grounded during the entire ascent.
Exhaling, return to Samasthitih. Look straight ahead.

Note:Ardha Surya Namaskara may be practiced as an introductory form of the full Sun Salutation (Surya Namaskara A), or as warm up for a more intense practice which includes the full form. It should be practiced a minimum of three times, but better to do it until a feeling of stability arises and the breath seems to pervade the whole body. Surya Namaskara is the great elixir amongst Yoga practices. Beginners, and those who feel weak or emotionally distraught, should do many repetitions! It builds the foundation for the rest of the practice by creating coordination, endurance and strength. Its importance cannot be over emphasized.