Sun Salutation – Surya Namaskar

This sequence of twelve yoga asanas, linked together by the breath, stretches all the major muscle groups, strengthens internal organs and increases flexibility and stamina.

If you would like to bring the general feeling of well being, that your yoga practice gives you, into your everyday life, then find five minutes to practice your Surya Namaskar. It can be practised in the morning or the evening - and is the perfect way to start the day - or unwind after work. You do not need any special equipment, or even much space, and the exercise should be performed on a yoga mat or towel.

Try three rounds (doing the exercise once on both your left and right foot) of sun salutations, three times a week. It is important to lie down and relax completely for five minutes when you have completed your practice, before embracing the rest of your day.

1. Inhale and exhale your hands into the prayer position in front of your chest.

2. Inhaling – stretch your hands up towards the sky, draw tall through your spine, push your pelvis forward and look towards your thumbs.

3. Exhaling – come forward, leading with the chin. Place your hands either side of your feet, with the finger tips in line with your toes – bend your knees if you have to. Tuck your head in.

4. Inhaling – Take the right foot back, drop your knee to the floor. Press your shoulders away from your ears and open the chest as you gaze upwards.

5. Holding the breath – if you can – take the left foot back beside the right into the press–up position. Check the shoulders are over your hands. You can drop the knees to the floor if this is challenging for you. Gaze between your hands.

6. Exhaling – Keeping the bottom up, slide your chin and chest to the floor and gaze forward.

7. Inhaling – Slide the chest forward, press into your hands and come into the cobra. Thighs rest on your mat, elbows are bent and neatly beside the body. Roll your shoulders away from your ears and take your gaze to the sky.

8. Exhaling – Turn the toes under, raise your hips, straighten your arms and come to the “downward facing dog”. Legs are straight, heels press down and shoulders roll away from the ears. Gaze towards your belly.

9. Inhaling – Bring your right foot forward between your hands and drop your back knee to the floor. Press your shoulders away from your ears and open the chest as you gaze upwards.

10. Exhaling – Bring the left foot forward beside the right and fold. Place your hands either side of your feet, with the finger tips in line with your toes – bend your knees if you have to. Tuck your head in.

11. Inhaling – stretch your hands up towards the sky, bring yourself to standing, draw tall through your spine, push your pelvis forward and look towards your thumbs.

12. Exhaling – hands come to namaste in front of the heart centre.

Repeat on the other side leading back with the left leg for the second half of the round.

This variation of the Sun Salutation is not suitable for pregnant women. As with any physical activity there is a risk of injury associated with yoga. The decision to perform any exercise remains the individual’s and the tutor cannot accept responsibility for problems during or outside a class.

If you are in any doubt as to your fitness, please consult a GP beforehand.