Surya Namaskara - A Technique of Solar Vitalization

Salute to the Sun

       Surya Namaskara is a series of twelve physical postures.  These alternating backward and forward bending asanas flex and stretch the spinal column and limbs through their maximum range. The series gives such a profound stretch to the whole body that few other forms of exercise can be compared with it.

       Most beginners will discover stiffness in their bodies from muscular tensions, tightness in the tendons and toxic deposits in the joints.  Stiffness, lack of coordination and the tendency to strain can all be overcome through practicing very slowly, with an emphasis on awareness and relaxation in each posture.  What little physical effort is applied then appears effortless.  Regular practice of surya namaskara is one of the most rapid methods of obtaining a supple body.

       The practice should be mastered by first becoming familiar with the postures individually and then as a whole.  Synchronizing the breath with the movements is the next step.  When this is achieved it will be found that the breathing sequence complements each posture, and to breath in any other manner would be awkward and difficult.  The basic breathing postures due to expansion of the chest and exhalation with  forward bending postures due to compression of the chest and abdomen.

Preparation

       Before commencing the practice, stand with the feet together, or slightly apart, arms relaxed by the sides of your body.  Close your eyes and become aware of the whole physical body.

       Develop awareness of your body as you would in the practice of yoga nidra.  Starting at the top of the head work your awareness down through the body, relaxing any tensions you find on the way.  Your awareness is like a torchlight piercing into the darkness of the body.

       Then develop whole body awareness again.  Ask yourself, how do I feel in relation to my body?  Am I relaxed and comfortable with myself?  Adjust your position so that you are more comfortable.  Feel that you are being pulled upwards by a thread attached to the top of your head.

       Now take your awareness to the bottom of your feet and feel the soles in contact with the floor.  Feel that your whole body is being pulled downwards by gravity and that all the tensions from the top of our head are being pulled down through your feet and into the ground.  At the same time be aware of the vital force moving up through your body, allowing you to maintain a relaxed and comfortable upright position.

       Be aware of this for a few moments and then go on to the practice of surya namaskara.

Position 1:  Pranamasana (prayer pose)

Stand erect with the feet together or slightly apart and close the eyes.

Place both palms together in front of the chest (namaskara mudra).

Maintain your awareness on the mudra, the pressure of the palms and the effect of this mudra on the chest area.

Mentally offer homage to the sun, the source of all life.  

Relax the whole body.

Breathing:  Breathe normally.

Mantra: Om mitraya namaha 

Position 2: Hasta Utthanasana (raised arms pose)

Raise and stretch both arms above the head, with palms facing upwards.

Keep the arms separated, shoulder width apart.

Arch the back and stretch the whole body.

Stetch the head as far as back as is comfortable possible and be aware of the curve of the upper back.

Breathing:  INHALE while raising the arms.

Mantra: Om ravaye namaha

Position 3: Padahastasana (hand to foot pose)

In a continuous movement bend forward from the hips.

Bring the hands to the floor on either side of the feet and try to touch the knees with the forehead.

Do not strain.  The legs should remain straight.

Try to keep the back straight, focusing your awareness at the pelvis, the pivoting point for the stretch of the back and leg muscles.

Breathing:  EXHALE while bending forward.

Try to contract the abdomen in the final position to expel the maximum amount of air from the lungs.

Mantra:  Om suryaya namaha

Contra-indications:  People with back conditions should not bend forward fully.  Bend from the hips, keeping the spine straight, until the back forms a ninety degree angle with the legs, or bend only as far as is comfortable.

Position 4:  Ashwa Sanchalanasana (equestrian pose)

Keeping both hands in place, on either side of the feet, bend the left knee while-extending the right leg backwards as far as possible.

The right toes are tucked under the knee is touching the floor.

Bring the pelvis forward, arch the spine and look-up.

The fingertips touch the floor and balance the body.,

Focus your awareness at the eyebrow centre.

You should feel the stretch from the thigh moving upward along the front of the body all the way to the eyebrow centre.

Breathing:  INHALE while bringing the chest forward and up and and stretching the right leg back.

Mantra:  Om bhanave namaha

Position 5:  Parvatasana (mountain pose)

Bring the palms to the floor.

Take the left foot back and place it beside the right.

Simultaneously raise the buttocks and flower the head between the arms, so that the body forms a triangle with the floor.

The legs and arms should be straight in the final position.

Aim to press the heels down to the floor but do not strain.

Bend the head as far forward as possible so that the eyes are looking at the knees.

Focus your awareness at the neck area.

Breathing:  EXHALE while taking the left leg back.

Mantra: Om khagaya namaha

Position 6: Ashtanga Namaskara (salute with eight parts or points)

Lower the knees to the floor and then bring the chest and chin to the floor, keeping the buttocks elevated.

The hands, chin, chest, knees and toes touch the floor and the spine is arched.

Focus the awareness at the centre of the body or on the back muscles.

Breathing:  The breath is held outside the in this pose.  There is no respiration.

Mantra: Om pushne namaha

Position 7:  Bhujangasana (cobra pose)

Lower the hips while pushing the chest forward and upward with the arms.

Straightening the elbows, arch the back and push the chest forward into the cobra pose.

The legs and lower abdomen remain on the floor and the arms support the trunk.

Unless the spine is very flexible the arms will remain slightly bend.

Focus awareness at the base of the spine feeling the tension from the forward pull.

Breathing:  INHALE while raising the torso and arching the back.

Mantra:  Om hiranyagarbhaya namaha

Position 8: Parvatasana (mountain pose)

This stage is a repeat of position 5.

Keep the arms and legs straight.

While pivoting from the shoulders, raise the buttocks
and bring the head down to reassume position 5.

The hands and feet do not move from position 7.

Raise the buttocks and lower the heels to the floor.

Breathing:  EXHALE while raising the buttocks.

Mantra: Om marichaye namaha

Position 9:  Ashwa Sanchalanasana (equestrian pose)

This stage is a repeat of position 4.

Bring the left leg forward, placing the foot between the hands.

Simultaneously bring the right knee down to the floor and push the pelvis forward.

Arch the spine and look up to reassume position 4.

Breathing:  INHALE while assuming the pose.

Mantra:  Om adityaya namaha

Position 10:  Padahastasana (hand to foot pose)

This stage is a repeat of position 3.

Bring the right foot in beside the left.

Straightening the legs, bend forward and raise the buttocks
while bringing the head in towards the knees.

The hands remain on the floor beside the feet.

This is the same as position 3.

Breathing:  EXHALE while performing the movements.

Mantra:  Om savitre namaha

Position 11:  Hasta Utthanasana (raised arms pose)

This stage is a repeat of position 2.

Bend from the hips, raise the torso and stretch the arms above the head.

Arch backwards to reassume position 2.

Breathing:  INHALE while raising the torso and arms.

Mantra:  Om arkaya namaha

Position 12; Pranamasana (prayer pose)

This stage is a repeat of position 1.

Straighten the body and bring the hands together in front of the chest, reassuming position 1.

Breathing:  EXHALE while assuming the final position.

Mantra:  Om bhaskaraya namaha

PRACTICE NOTE:

       Positions 1-12 continue half a round of surya namaskara.  To complete the other half the same movements ae performed, the only variations being that the left leg is brought back in position 4, and the right leg is moved forward in position 9.  So, one full round consists of 24 moments, two sets of 12, giving a balance to each side of the body in each half round.  When position 12 is completed, lower the hands to the side, and then commence the second half of the round.

 
       One full round consists of 24 asanas.  In an ideal situation these should be performed in a continuous unbroken flow and, except for ashtanga namaskara, each asana should change with each breath.  Of course, if you tire within the round, rest after 12 postures by taking a full breath before commencing the second half.  Breathe normally for a few moments if you need to.  The same applies to each individual asana and between rounds.  Use the time to reorientate your awareness and posture.  Ask yourself, how do I feel.  Then adjust yourself so that you are comfortable, ensuring that the breath is slow and relaxed before you go on.

HINTS AND GUIDELINES

       There are several points to keep in mind while practising surya namaskara.  These guidelines are the keys to successful practice.

       Probably the most important point is to avoid strain.  Each movement should be performed with a minimum of effort, using only those muscles required to assume and maintain the posture.  The rest of the body should remain as relaxed as possible.  Relax into each position.  In this way your stretching will be more efficient and enjoyable and you will conserve energy.  Try to make the moments flow loosely into one another, like a dance.

       Surya namaskara involves alternate flexing of the spinal column backwards and forwards.  Remember that the neck is also a part of the spine and should be stretched to a comfortable limit backwards and forwards according to the asana.  This affords maximum stretch to the body in each position.

Specific hints

01.  When learning surya namaskara it is only difficult to place each piece of the jigsaw together.  To overcome this, learn the asanas one by one in the initial stage.  As most people find the transition from positions 3 to 4 difficult, it is wise to piece the series together in two stages.  The first stage involves repeating only positions 1, 2, 3, 10, 11, 12.  The second stage involves repeating positions 3, 4, 6, 7, 8, 9.  Once these two stages are understood and mastered they can be easily joined and the total flow of the practice will be more easily appreciated.

2.  In padahastasana (positions 3 and 10) the legs should remain straight.  At first this may mean htat the asana will not be perrformed correctly, but practice will gradually stretch the tendons and muscles of the back and legs, ultimately enabling the correct posture to be assumed.

3.  Once both hands are placed on the floor on either side of the feet in position 3 (padahastasana), they should remain at this point until leaving position 10.  Similarly, when the feet have been placed together in position 5 (parvatasana), they should remain at this point until moving out of position  8. If the hands and feet are correctly placed initially then there is no need to move them in compensation during the middle series of exercises.

4.  When performing ashwa sanchalanasana (positions 4 and 9), the knee of the extended leg should touch the floor.  The foot of the other leg shoujld remain between the hands.

5.  In parvatsana (positions 5 and 8) try to bring the heels onto the floor.  Once again, this may be difficult at first but practice will stretch the harmstring muscles, ultimately bringing the heels closer.

6.  Confusion often occurs while moving from position 5 (parvatasana) to position 6 (ashtanga namaskar.).  The following points may be observed.  From position 5 simply bend the knees until they touch the floor.  Then bend the elbows, moving the torso straightl down, u until the chest and chin touch the flour also.  This will naturally arch the spine and keep the buttocks raised.

   Similarly, when moving into position 7 (bhujangasana), the trunk can be pushed forward, straightening the legs until the body is flat on the floor.  Then, with the help of the arms, raise the torso into the final position.  Dividing each asana into stages, and taking each stage slowly, will give a better coordination and understanding of the correct posture.

7.  Retaining the exhaled breath in position 6 (ashtanga namaskara) may prove difficult at the beginning or if the series is performed slowly.  In this case, it is advised to either move from position 5, through 6 into 7 in one continuous movement, pausing only in position 5 and 7, or to hold position 6 and adjust the breath according to your needs.

8.  Older and weaker practitioners may find the efforts of pushing up from position 7 (bhujangasana) into position 8 (parvatasana) too great.  For these practitioners it is advisable to move from bhujangasana into a position with hands and knees on the floor (as in marjari-asana).  From this posture the moment into parvatasana is less difficult.

9.  If the full series of 12 posture proves too strenuous, a modified form of 9 postures can be practised.  this consists of moving from positions 1 to 5 and back up again from 8 to 12, leaving out the middle group of postures (6 and 7).

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Source: Excerpts from the book on "Surya Namaskara" written by Swami Satyananda Saraswati, Bihar School of Yoga.

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THE JOY OF YOGA - Yoga sequences in Indian Culture

B.K.S. Iyengar

Krishnamacharya

Sukhasana

1.  Sit with legs extended forward.

     Legs together and straight, 

     back straight, palms on the lap, 

     shoulders relaxed, eyes closed, chin down. 

2.  Cross legs and place palms on knees.  

     Arms relaxed.

     Back erect.

Brahmasana

1.  Sit with legs extended forward.

     Legs together and straight,

     back straight, palms on the lap, 

     shoulders relaxed, eyes closed, chin down.

2.  Place left ankle on the right thigh and right foot under the left thigh, 

     place palms on the knees. Arms relaxed.  

     Back erect.

Uttanasana

1.  Stand in samasthiti.

     Feet together, legs straight, back straight, 

     palms touching the sides of the legs,

     weight on both feet, buttocks relaxed, shoulders relaxed, 

     chin down, eyes open.

2.  On inhale, raise arms from the front.

     Straight arms across ears, palms facing front.

3.  On exhale, bend forward and place palms by the sides of the feet.

     Weight only on the legs, arms relaxed.

4.  Inhale in this posture with hands on the floor, allow the back to arch.

5.  On exhale, bend further towards the legs.  

     Weight still on the legs.  Forehead on the legs.

6.  On inhale, move trunk away from legs without lifting palms.

7.  Exhale in this posture.

8.  On inhale, come up.  Arms must lead the trunk.

9.  On exhale, lower arms from the front, back to samasthiti.

Adhomukha Svasana

1.  Stand in samasthiti.

     Feet together, legs straight, back straight, 

     palms touching the sides of the legs, weight in both feet, 

     buttocks relaxed, shoulders relaxed, 

     chin down, eyes open.

2.  On inhale, raise arms from the front.  

     Straight arms across ears, palms facing front.

3.  On exhale, bend forward and place palms by the sides of the feet, 

     head touching legs.

     Legs straight and together, forehead on the legs, 

     palms on the floor facing forward, weight on the legs only, 

     chin down, eyes open.

4.  While holding breath shift weight onto the hands and throw legs back.  

     Body horizontal and balancing only on the palms and toes.  

     Knees, chest and stomach off the floor, 

     elbows bent, feet together, no chin down.

5.  On inhale, lift chest up, while straightening elbows.  

     Body balanced only on the palms and toes, chest forward, 

     straight legs, shoulders relaxed.

6.  On exhale, lift hip up, while lowering head and chest.  

     Legs straight, crown of the head on the floor, 

     weight only on legs and hands, heels near the floor, chin down.

7.  While holding breath, shift weight onto the hands and 

     throw legs forward and place feet in between palms.

8.  On inhale, raise arms and come up.  Arms must lead the trunk.

9.  On exhale, lower arms from the front, back to samasthiti.

Tadakamudra

1.  Lie down on the back.  Legs together and straight, 

     palms on the floor along the body, elbows straight,

     chin down, eyes closed.

2.  Lock fingers and turn them out.  Arms relaxed.

3.  On inhale, raise arms and place them on the floor above the head.

     Straight arms across the ears.

4.  Exhale and while holding after exhale, contract the abdomen.

5.  Relax the abdomen, and then inhale.

6.  On exhale, lower the hands.

7.  Release fingers and place palms on the floor.

Apanasana

1.  Lie down on the back.  Legs together and straight, 

     palms on the floor along the body, elbows straight, 

     chin down, eyes closed.

2.  Bend knees and place feet on the floor,  close to the buttocks.

3.  Lift feet off the floor and place palms on the knees from the side.

     Knees and feet together, shoulders relaxed.

4.  On exhale, contract abdomen and bring knees closer to the chest.  

     Elbows bent, hips still on the floor.

     Arms must not pull the legs.

5.  On inhale, move knees away from the chest.

6.  Place feet and hands on the floor along the body.

7.  Extend legs.

Urdhva Prasrta Padasana

1.  Lie down on the back.  

     Legs together and straight, palms on the floor along the body, 

     elbows straight, chin down, eyes closed.

2.  On inhale, raise arms from the front and place on the floor above the head.

     Palms turned up, straight arms on the floor.

3.  On exhale, while lowering arms, lift straight legs to vertical position.

     Legs together and vertical, hips on the floor, 

     arms alongside the body, palms on the floor.

4.  On inhale, while raising arms above the head, 

     lower straight legs to the floor.

5.  On exhale, lower palms to the floor along the body.

Janusirsasana

1.  Sit with legs extended forward.  

     Legs together and straight, back straight, palms on the lap,

     shoulders relaxed, eyes closed, chin down.

2.  Bend right leg and place sole against the left thigh.  

     Body facing left leg, right knee on the floor, right heel touching groin, 

     palms on either side of the leg.

3.  On inhale, raise arms above the head.  Straight arms across ears, 

     palms facing front.

4.  On exhale, bend forward and hold left foot.  Arms relaxed.

5.  Inhale in this position.  With hands in position, allow back to arch.

6.  On exhale, bend further towards the left leg.

     Forehead on the leg.  Don't use arms to pull trunk to leg.

7.  On inhale move trunk away from leg, while continuing to hold foot.

8.  Exhale in this position.

9.  On inhale, raise arms and come up.  Arms must lead the trunk.

10. On exhale lower arms from the front.

11. Extend right leg forward.

Note: - This asana is to be done on both sides.

Upavistakonasana

1.  Sit with legs extended forward.  Legs together and straight, back straight,
     palms on the lap, shoulders relaxed, eyes closed, chin down.

2.  Spread the legs.  Place palms on the floor, in between the legs.

3.  On inhale, raise arms from the front, above the head.
     Straight arms across ears, palms facing front.

4.  On exhale, bend forward.  Palms on the floor, arms relaxed.

5.  Inhale in this position.  With hands in position, allow back to arch.

6.  On exhale, bend further towards the floor.  Forehead on the floor.

7.  On inhale, move head and trunk away from floor.

8.  Exhale in this position.

9.  On inhale, raise arms and come up.  Arms must lead the trunk.

10. On exhale, lower arms from the front.

11. Bring legs together.

Pascimatanasana

1.  Sit with legs extended forward.  Legs together and straight, back straight,
     palms on the lap, shoulders relaxed, eyes closed, chin down.

2.  On inhale, raise arms from the front, above the head.
     Straight arms across ears, palms facing front.

3.  On exhale, bend forward and hold feet.  Arms relaxed.

4.  Inhale in this position.  With hands in position, allow back to arch.

5.  On exhale, bend further towards straight legs.  Forehead on the legs.
     Don't use arms to pull trunk to legs.

6.  On inhale, move trunk away from legs, while continuing to hold feet.
     Knees and feet together, shoulders relaxed.

7.  Exhale in this positions.

8.  On inhale, raise arms and come up.  Arms must lead the trunk.

9.  On exhale, lower arms from the front.

Navasasana

1.  Sit with legs extended forward.  Legs together and straight, back straight,
     palms on the lap, shoulders relaxed, eyes closed, chin down.

2.  On inhale, raise arms from the front, above the head.
     Straight arms across ears, palms facing front.

3.  On exhale, while lowering straight arms to shoulder level,
     lean back and lift straight legs, legs and arms straight,
     palms across legs (but now holding them),
     body balanced on the buttocks.

4.  On inhale, lower legs to the floor while raising arms.

5.  On exhale, lower arms from the front.

Tadasana

1.  Stand in samasthiti.  Feet together, legs straight, back straight,
     palms touching the sides of the legs, weight on both feet, buttocks relaxed,
     shoulders relaxed, chin down, eyes open.

2.  On inhale, raise arms from the side while arising heels.
     Balance on the balls of the feet, arms across the ears,
     elbows straight, palms together.

3.  On exhale, lower arms from the side,
     while lowering heels to the floor, back to samasthiti.

Ardha Uttanasana

1.  Stand in samasthiti.  Lock fingers and turn them out.
     Feet together, legs straight, back straight, weight on both feet,
     buttocks relaxed, shoulders relaxed, chin down, eyes open.

2.  On inhale, raise arms above the head.  Straight arms across ears.

3.  On exhale, squat half way.  Knees together,
     thighs nearly horizontal, back relaxed.

4.  On inhale, arch the back.

5.  On exhale, relax the back.

6.  On inhale, come up.  Movement to begin from the arms.

7.  On exhale, lower arms, unlock fingers and release hands,
     back to smasthiti.

Ardha Uttanasana 

1.  Stand in samasthiti.  Feet together, legs straight,
     back straight, palms touching the sides of the legs,
     weight on both feet, buttocks relaxed, shoulders relaxed,
     chin down, eyes open.

2.  On inhale, raise arms from the front.
     Arms across ears, palms facing front.

3.  On exhale, bend forward half way, palms facing down.

4.  On inhale, arch the back.  Arms and trunk in horizontal position.

5.  On exhale, relax the back.

6.  On inhale, come up.  Arms leading the trunk.

7.  On exhale, lower arms from the front, back to samasthiti.

Virabhadrasana

1.  Stand in samasthiti.  Feet together, legs straight, back straight,
     palms touching the sides of the legs, weight on both feet, buttocks relaxed,
     shoulders relaxed, eyes open.

2.  Take a big stride forward with the left leg.  Face the front.
     Legs straight, back foot slightly turned out.

3.  On inhale, raise arms from the front, while bending the front knee and
     maintaining the vertical axis of the spine.  Bach arched.  Front knee bent.
     Weight on both legs.  Straight arms across the ears, palms together,
     eyes open and and focussed on the horizon.

4.  On exhale, lower arms from the front, while straighten the front leg.

5.  Bring back the front foot, to samasthiti.

Note: - This asana is to be done on both sides.

Supta Baddhokonasana

1.  Lie down on the back.  Legs together and straight,
     palms on the floor along the body, elbows straight, chin down, eyes closed.

2.  Bend knees and place feet close to the buttocks.
     Knees together, feet together.

3.  Open knees and place soles of the feet against each other, lock fingers and
     turn them out Heels close to the groin, knees on the floor.

4.  On inhale, raise arms and place them on the floor above the head.
     Arms straight and across the ears.

5.  On exhale, lower arms.

6.  Bring knees together, unlock fingers and place on the floor
     alongside the body.

7.  Extend legs.

Dvipadapitham

1.  Lie down on the back.  Legs together and straight,
     palms on the floor along the body,
     elbows straight, chin down, eyes closed.

2.  Bend knees, place feet close to the buttocks and hold ankles.
     Knees together, feet together, palms wrapped around ankles.

3.  On inhale, raise hips.

4.  On exhale, lower hips to the floor.

5.  Release ankles and extend legs.

Bhujangasana

1.  Lie down on the stomach.
     Forehead on the floor, legs together and straight, toes turned out,
     straight arms along the body, palms turned up, eyes closed.

2.  Bend elbows and place palms on the floor, near the navel.
     Elbows parallel, fingers pointing forward.

3.  On inhale, lift chest and then head.
     No weight on the palms, head up.

4.  On exhale, lower head and then chest to the floor keeping
     the shoulders relaxed.

5.  Place arms along the body.

Ardha Salabhasana

1.  Lie down on the stomach.  Forehead on the floor,
     legs together and straight, toes turned out, straight arms along the body,
     palms turned up, eyes closed.

2.  On inhale, sweep right arm above the head,
     while raising chest, head and right leg.
     Legs and arms straight, right arm across ear,
     head up, right knee off the floor.

3.  On exhale, sweep the left arm back to the floor along the body,
     while lowering head,
     chest and left leg to the floor.  Relax shoulders.

Note:  This asana is to be done on both sides.

Salabhasana

1.  Lie down on the stomach.  Forehead on the floor,
     legs together and straight, toes turned out,
     straight arms along the body, palms turned up, eyes closed.

2.  On inhale, sweep both arms above the head,
     while raising the chest, head and both legs.
     Legs and arms straight, arms across ear, head up, knees off the floor.

3.  On exhale, sweep both arms back to the floor along the body,
     while lowering head, chest and both legs to the floor.

Dhanurasana

1.  Lie down on the stomach.  Forehead on the floor,
     legs together and straight, toes turned out, straight arms along the body,
     palms turned up, eyes closed.

2.  Bend knees and hold ankles.  Forehead on the floor, grip ankles,
     feet and knees together and arms straight.

3.  On inhale, pull the feet back and raise the chest while lifting the head up.
     Knees off the floor.

4.  On exhale, lower head, chest and knees to the floor.
     Relax shoulders.

5.  Release ankles, place hands on the floor along the body
     and straighten legs.

Ustrasana

1.  Kneel down and sit on closed heels.  Heels and knees together,
     toes turned out, back straight, palms on the knees, eyes closed.

2.  On inhale, while raising arms from the front, raise on knees.
     Straight arms across ears, palms elbows bent. Facing the front.

3.  On exhale, lower arms from the front and place hands on waist.

4.  On inhale, arch back and hold heels with the hands, drop head.

5.  On exhale, release hands, come back to the vertical position
     and place hands on waist.

6.  On inhale, raise arms from the front.

7.  On exhale, lower arms and sit on the heels.

Cakravakasana

1.  Kneel down and sit on closed heels.
     Heels and knees together, back straight, palms on the knees,
     toes turned out, eyes closed.

2.  On inhale, while raising arms from the front, raise on knees.
     Straight arms across ears, palms facing the front.

3.  On exhale, bend forward and place palms on the floor.
     Buttocks away from the heels, head and elbows off the floor.

4.  On inhale, while moving forward and arching back, extend left leg up.
     Lift leg straight (not rotated), head up, keep eyes closed,
     relaxed shoulders, arms straight.

5.  On exhale, bend down while bring left leg to the floor.

6.  On inhale, raise arms and come up on knees.

7.  On exhale, lower arms and sit on the heels.

Note: - This asana is to be done on both sides.

Uthita Trikonasana (Parsva)

1.  Stand in samasthiti.  Feet together, back straight, legs straight,
     palms touching the side of the legs, weight on both feet,
     buttocks relaxed, shoulder relaxed, chin down, eyes open.

2.  Take a stride sideways.  Legs straight, feet parallel.

3.  On inhale, raise arms from the sides to shoulder level.

4.  On exhale, bend laterally and place left hand
     on the floor outside the left foot.
     Right arm extended up.  Turn head and look up.
     Weight on feet only, eyes looking at right hand.
     Left palm on the floor, facing forward.

5.  On inhale, turn head down and come up.

6.  On exhale, lower arms from the sides.

7.  Bring feet together, back to samashthiti.

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Source: Internet Articles from Krishnamacharya Yoga Mandiram

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Yoga Nidra Techniques

Introduction

       Yoga Nidra is one of the most powerful methods, not only for inducing deep relaxation in a minimum amount of time, but also for reawakening the degenerated brain nuclei and centers. One hour of yoga nidra is equal to four hours of sleep.  The practice of yoga nidra is not only for those who are physically mentally exhausted.  It is also for those who tired of taking rest and those who have little interest in life.  Yoga nidra will rejuvenate and revive the physical, mental and emotional personality.  It will help those with tamasic nature by inducing and extra influx of blood and energy.  The practice of yoga nidra is particularly recommended for spiritual aspirants who suffer from fear, tension, anger, greed and other imbalances.  It is also for those who want to develop greater awareness and mental clarity.

       In the borderline yoga nidra state, between sleep and wakefulness, you make contact with the subconscious and unconscious mind where all your past memories are stored.  Those experiences that were particularly negative or painful have been pushed deep into the unconscious, beyond conscious recall. 

      It is recommended that, for the first few times, you practice yoga nidra is a class environment with a teacher to give directions.  Then you will understand the purpose of the technique more fully and will be better acquainted with the method of practicing each stage.  If you do not have access to a yoga teacher, try to obtain a class recording.

       In yoga nidra, you do not sleep.  You must remain aware throughout the practice and try to follow all the instructions without intellectualizing.  Of course one can also use yoga nidra as a prelude to sleep.  If one practises for 20 or 30 minutes before sleeping the quality of the sleep will be greatly improved.

Sankalpa

       During yoga nidra  a resolve or sankalpa is made.  It should be something of immense importance to you.  Repeat it mentally three times with feeling and emphasis.  It is best if your sankalpa has a spiritual objective, but you can also make a resolve to break a habit or to improve some aspect of your personality.  In yoga nidra the resolutions and decisions we make and the thoughts we create, become potentially powerful.  They go into the depths of the subconscious and in the course of time they will definitely become realities.

Techniques

Preparation

Get ready for yoga nidra.  Lie down in shavasana, the dead man's pose and make yourself as comfortable as possible.  Keep your feet apart and let them fall a little to the sides, arms slightly away from the body with the palms of the hands facing upwards.  Make sure your position and clothing are comfortable so that you will not need to move during the practice.

Close your eyes and do not open them at all until the practice is completed.

Make any final adjustments to your posture and clothing now.

During yoga nidra you must try to remain aware.  Do not allow yourself to sleep.  Say to yourself mentally, "I will not sleep".

Now take a deep breath and as you breath in, feel calmness spreading throughout the body.  As you breathe out, let your whole body relax completely.

Relaxation

Become aware of your body lying on the floor in total stillness.

Awareness of the whole body from the tips to the toes to the top of the head.  Let each part of the body relax completely.  Make sure there is no tension anywhere.

Awareness of all the parts of the body which are in contact with the floor.  Awareness of the arms, the hands and the floor, the elbows and the floor, shoulder blades and the floor... Awareness of the legs, the heel in contact with the floor, the calf muscles and the floor, back of the thighs and the floor, buttocks and the floor...  Awareness of all parts of the back which are in contact with the floor.  The head resting on the floor...  Awareness of every part of the body which is in contact with the floor.

Feel that the whole body is becoming very heavy.  Awaken the feeling of heaviness in every part of the body.  The whole body is feeling so light that it seems to be floating away from the floor.  Awareness of heaviness.

Experience the feeling of lightness in the body.  The whole body is feeling so light that it seems to be floating away from the floor.

Experience this lightness.

Resolve or Sankalpa

Now is the time to make your resolve.  You must find a resolve for yourself and repeat it mentally three times.  Repeat it to yourself when emphasis ad feeling.  Remember that the resolve you make in yoga nidra is bound to come true.

Rotation of consciousness

Rotate your awareness to all the different parts of the body.  As each part of the body is named, without any physical moment, take your awareness to that part.  Your awareness is to jump from point to point as quickly as possible.

Become aware of the right hand thumb.  The right hand thumb, second finger, third, fourth, little finger, back of your hand, palm, wrist, lower arm, elbow, upper arm, shoulder, armpit, right side of the chest, right side of the waist, the right hip...

Become aware of the left hand thumb.  The left hand thumb, second finger, third, fourth, little finger, back of the hand, palm, wrist, lower arm, elbow, upper arm, shoulder, armpit, left side of the chest, left side of the waist, the left hip...

Become aware of the right big toe.  The right big toe, second toe, third, fourth, little toe, top of the foot, sole of the foot, heel, ankle, calf muscle, the knee, thigh, the right buttock...

Become aware of the left big toe.  The left big toe, second, toe, third, fourth, little toe, top of the foot, sole of the foot, heel, ankle, calf muscle, the  knee, thigh, the left buttock...

Awareness of the right buttock, the left left buttock, the whole of the back, lower portion of the back, middle portion of the back, upper portion of the back, the right shoulder blade, left shoulder blade, the whole of the neck, the back of the head, and the whole of the face...

Awareness of the chin, the lower lip, upper lip, right cheek, left cheek, right ear, left ear, the nose, right nostril, left nostril, tip of the nose, the right eye, the left eye, right eyelid, left eyelid, right eyebrow, left eyebrow, the forehead, the eyebrow center.

Awareness of eyebrow centre...

(You can repeat rotation of consciousness once or twice more if you need to further relax the body).

Awareness of the whole of the right leg, whole of the left leg, both legs together... Whole of the right arm, whole of the left arm, both arms together...  Whole of the back, whole of the front, whole of the head...  The whole body together, the whole body... the whole body...

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Source:  Sure Ways to Self-Realization by Swami Satyananda Saraswati.

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