Hatha Surya Namaskar - Sun Salutations

Question 1

1. Prayer pose

Answer 1

1. Pranamasan(a)
   breathe normally
   Stand upright, feet together, bend elbows, place palms together in front of chest in prayer position

Question 2

2. Raised Arms pose

Answer 2

2. HastUttanasan(a)
   Inhale
   Raising arms above the head, keep shoulder width apart, look between thumbs

Question 3

3. Hands to Feet pose

Answer 3

3. PadaHastasan(a)
   Exhale
   bending forward from the hips, until the fingers or palms touch the floor beside the feet.

Question 4

4. Low lunge/Horse riding pose

Answer 4

4. Ashwa Sanchalanasana
   Inhale while stretching Right leg back (first 2 rounds)
   At same time, bend left knee, keep arms straight.

Question 5

5. Mountain pose

Answer 5

5. Parvatasana
   Exhale
   Take Left leg back to meet the right. Simultaneously raise your hips, lower head between arms into the mountain pose. Bring the head and shoulders towards the knees, back straight. Legs together

Question 6

6. Eight limbs

Answer 6

Ashtanga Namaskara

The breath is held in this pose. Lower knees, chest then chin to floor.

Question 7

7. Cobra pose

Answer 7

Bhujangasana
Inhale, sliding the chest forward. First raise head, then shoulders, then straighten the elbows. Arch the back into cobra pose.

Question 8

8. Repeat: Parvatasama

Answer 8

Mountain pose

Question 9

9. Repeat: Ashwa Sanchalanasana

Answer 9

Horse riding pose / low lunge

Question 10

10. Repeat: Padahastasana

Answer 10

Hands to feet pose

Question 11

11. Repeat: Hasta Utthanasana

Answer 11

Raised arms pose

Question 12

12. Repeat: Pranamasana

Answer 12

Prayer pose

Question 13

Complete Hatha Surya Namaskar Poses…

Answer 13

12 total. Right leg 1st x 2, then Left leg x 2 rounds.
Tadasana - starting pose
1. Pranamasana - (inhale, exhale) prayer pose
2. Hast Uttanasana - (in) arms up pose
3. Pad Hastasana - (ex) hands to feet
4. Ashwa Sanchalan asana - (in) low lunge
5. Parvatasana / Falakasana - (ex) mountain / plank
6. Ashtang Namaskar - (hold) 8 limbs
7. Bhujangasana - (in) cobra
8. Parvatasana - (ex) mountain
9. Ashwa Sanchalanasana - (in) low lunge
10. Padahastasana - (ex) hands to feet
11. Hasta Utthanasana - (in) raised arms pose
12. Pranamasana - (ex) prayer pose