Sun Salute

Category: First steps

They are intended primarily to restore and maintain a practitioner's well-being, improve the body's flexibility and vitality, and promote the ability to remain in seated meditation for extended periods. They refer to two things: the place where a practitioner sits and the manner (posture) in which s/he sits. Suggestion is "to sit in a position that is firm, but relaxed".

Sun Salutation Pose

The Sun Salutation is a sequence of asanas or positions, linked together by a flowing motion. Each of the positions contributes to stretching a different part of the body and different muscle groups. It helps expanding and contracting the chest in order to regulate breathing.

This pose is very beneficial because it involves most of the muscle groups, as well as the respiratory system. We recommend that this exercise should be done in the daily routine as it can contribute in a very efficient way to the flexibility of your spine and joints.

Sun Salutation Pose 1 First pose requires you to stand up straight. Join your palms  in the praying position, in front of your chest. Once you make sure your weight is evenly distributed, exhale profoundly.
Sun Salutation Pose 2 While inhaling, raise your arms above your head (with palms still in praying position) and slowly bend backwards while bending your spine back. Stay in this position for few seconds.
Sun Salutation Pose 3 While exhaling, fold your body forward, press your palms down and try to place your fingertips in line with your toes or if you can not reach the ground, hold the back of your knees. Stay in this position for few seconds.
Sun Salutation Pose 4 While inhaling, move your right leg back away from the body in a wide backward step. Left foot should be between your arms and vertical to the ground. Raise up your head and chin. Stay in this position for few seconds.
Sun Salutation Pose 5 While exhaling, bring your left foot together with the right. Lower your heels on the ground, touch your chest with your chin and try to form an arch with your body. Stay in this position for few seconds.
Sun Salutation Pose 6 While holding the breath, lower your knees and chest to the ground. Remain in this position for few seconds.
Sun Salutation Pose 7 While inhaling, slowly bend your head and chin up, but leave your hips on the ground. While stretching, you can help yourself with your arms. Stay in this position for few seconds.
Sun Salutation Pose 8 While exhaling, lift your body and lower your heels to the ground. Touch your chest with your chin and try to form an arch with your body. Stay in this position for few seconds.
Sun Salutation Pose 9 While inhaling, move your right leg back away from the body in a wide backward step. Left foot should be between your arms and vertical to the ground. Raise up your head and chin. Stay in this position for few seconds.
Sun Salutation Pose 10 While inhaling, move your right leg back away from the body in a wide backward step. Left foot should be between your arms and vertical to the ground. Raise up your head and chin. Stay in this position for few seconds.
Sun Salutation Pose 11 While inhaling, raise your arms above your head (with palms still in the praying position) and slowly bend backwards while bending your backbone back. Stay in this position for few seconds.
Sun Salutation Pose 12 While exhaling, come back in the straight position. Your palms should be in front of your chest. Stay in this position for few seconds.

Now continue with pose number 1, but this time in the pose number 4 instead of moving your right leg back, move your left leg back. Then in the pose number 9 instead of moving your left foot front move your right leg front. After finishing both sequences starting with the right and your left foot, you completed the whole circle of Sun Salute.
For full benefit, we recommend three perfect circles (if you are a beginner). Later on, when you feel ready, you can increase the number of repetitions.

Source:

• Wikipedia
• pluslifestyles
• abc-of-yoga
• Personal experience