General benefits
- strengthening the back and balancing the metabolism
- stimulating and balancing all the systems of the body, including the digestive system
- practiced in a fast pace helps to burn fat and lose weight
General precautions
- the practice should be immediately discontinued if a fever, acute inflammation, boils or rashes occur due to excess toxins in the body. When the toxins have been eliminated, the practice may be resumed
- it shouldn't be practiced by people with high blood pressure, coronary artery disorders, or by those who have had a stroke, as it may overstimulate or damage a week heart or blood vessel system
- it should be avoided in case of hernia and intestinal tuberculosis
- people with back conditions such as slipped disc and sciatica should consult a doctor before the practice
- women should avoid it during the onset of menstruation, practice can be resumed towards the end of the period
Prayer Pose
- stand straight, bring your feet together and your palms together on your chest
- breathe normally
Standing Back Arch
Instructions:
- inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up
Forward Bend
Instructions:
- exhale and bend forward from the hips
- touch the floor with your fingers or palms
- bring the forehead as close to the knees as is Half Cobra Pose
- do not strain, keep the knees straight
Half Cobra Pose
Instructions:
- place your palms on the floor beside the feet, keep the arms straight
- inhale and bring your left leg back, drop your left knee on the floor and bend your right knee
- in the final posture, the left foot, both hands, left knee and toes support the body.
- the back is slightly arched and the head faces forward, look upwards
Plank Pose
Instructions:
- hold the breath and from Half Cobra Pose bring your right leg back, straighten your knees and hands
- drop the hips until the body forms a straight line from the top of your head to your heels
- focus the gaze on the fixed point in front
Ashtanga Pose
Instructions:
- exhale and from Plank Pose lower your knees, chest and chin on the floor; the feet will come up on to the toes
- in the final position only the toes, knees, chest, hands and chin (8 parts of the body) should touch the floor
- the buttocks, chips and abdomen should be raised
Cobra Pose
Instructions:
- inhale, keep your hands beside your chest and slide the chest forward and raise first the head, the shoulders, then, straightening the elbows
- arch the back into the Cobra Pose
- this will lower the hips and the buttocks to the floor
- bend the head back and look upward
Downward Facing Dog Pose
Instructions:
- hold the breath, raise your hips up and lower the head between the arms so that the back and legs form two sides of a triangle
- keep the knees and hands straight
- push the heels and head towards the floor
Half Cobra Pose
Instructions:
- hold the breath and from Downward Facing Dog lean forward and bring your left leg forward
- place your palms on the floor beside the left foot, keep the arms straight
- drop your right knee on the floor and bend your left knee
- the back is slightly arched and the head faces forward, look upwards
Forward Bend
Instructions:
- exhale and from Half Cobra Pose bring your right leg forward
- bend forward from the hips
- touch the floor with your fingers or palms
- bring the forehead as close to the knees as is comfortable
- do not strain, keep the knees straight
Standing Back Arch
Instructions:
- inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up
Prayer Pose
Instructions:
- exhale and release your hands, bring the palms together on the chest
- stand straight with your feet together
- this is one full round of Sun Salutation
