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Position

 Breath

Chakra
1. Namaste
Greeting
  • stand straight
  • palms together in front of the chest
  • relax
 Out Anahata

Heart Chakra
2. Stretch up
  • arms parallel stretched up and back
  • arch your body comfortably backward
  • pelvis is the farthest forward.
 In Vishuddhi

Troat Chakra
3. Forward strech
  • hang freely forward
  • (if your back is weak, keep your back straight)
  • it’s OK to bend your knees slightly
 Out Swadhistana

Sex Chakra (2nd)
4. Runners Strech
  • step back as far as possible
  • look up towards eyebrows
 In Angya

Third Eye Chakra
5. A-Frame
  • heals on the ground
  • streight line from butt to heals and from but to hands
 Out Muladhara

Root Chakra
6. Eight point greeting
  • butt, thighs, belly over the ground
  • chin, hands, chest, knees, feet on the ground
 Out Manipura

Navel Chakra
7. Cobra
  • lower belly on the ground
  • open up the thorasic spine (upper back)
  • look up towards eyebrows
 In Vishuddhi

Throat Chakra
A-frame Out As above
Runners strech In As above
Forward bend Out As above
Strech up In As above
Namaste Out As above

You can find very similar versions of Sun Salutation in these excellent books:

Our favorite: Swami Janakananda: “Yoga Tantra and Meditation in Daily Life”

by Swami Janakananda Saraswati 
132 pages, more than 200 photos and illustrations.
Publisher: Weiser (ISBN 0 87728 768 6).

The english edition is currently SOLD OUT. If you wish us to contact you via e-mail when the next edition is ready, click here and fill in your name.

Also available in French, German, Danish, Swedish, Norwegian (out od print), Finnish (out of print). Spanish (forthcoming), Polish (forthcoming) and Romanian (forthcoming).

 

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Mukunda Stiles: “Structural Yoga Therapy”

 

Structural Yoga Therapy*
by Mukunda Stiles

Hardcover book, 343 pages
Published: 2000
Dimensions: 8.5" by 10.5"
Price: $40.00
ISBN: 1-57863-177-7
IIncluding: Index ~ Bibliography ~ Photographs ~ Illustrations
This book was written not only for practitioners of yoga who aspire to complete body balance, but also for anyone working in physical therapy, myofascial release, and other forms of body work. It presents a comprehensive discourse on the meaning and practice of classical Patanjali yoga, and the practical use of yoga postures for health and healing. It begins with clear and compelling discussions of the origins and theory of yoga practice, the variations of hatha yoga, guidelines for practice, and finding a yoga teacher -- important issues to consider when choosing a yoga practice. Further sections extensively describe the benefits of yoga practice, anatomy and yoga, the practice of yoga asanas, and yoga for specific goals. A main focus of the book is on explicating postures that are useful for revealing and correcting muscular imbalances. Each discussion includes instructions (with breathing rhythms), focal movements, precautions and common errors, body reading, and benefits of the posture. There are helpful line drawings throughout the text, and a useful section for designing an individual program of practice.