Traditional Sun Worship 12 Styles

1. Breathing, feel your breath while practicing, don't sacrifice the stability of your breath for the perfection of your movements.

2. Muscle awareness. That is, your consciousness can actively dominate the muscles on your body. With the breath, experience muscle stretching and contraction, so that the muscles to form a memory, the intention is not always thinking of the asana do how deep, more to the feeling of the muscles above.

The sun worship, that is, the twelve postures to pay tribute to the sun. The twelve postures were created by the ancient Indians in gratitude to the sun for giving mankind light and energy.Namaste

Namaste consists of twelve asanas (including the initial and final Standing Mountain Pose), which can be practiced individually or used as a warm-up before practicing a specific sequence, also known as the Twelve Poses of Namaste. It is a yoga practice of ancient Indian yogis.

1. Standing Prayer Pose: Standing Mountain Pose with the big toes touching. Lift the arch of the foot and rotate the thigh internally. Slightly close the tailbone. The shoulder blades sink, the front side of the chest opens, and the back side of the cervical vertebrae lengthens.

2. Arms Up: Keep standing mountain pose, legs together, straight legs internally rotated; spine extended upward; arms raised above the head. Palms facing each other. Slightly look up to the ceiling above.

3. Standing Forward Bend: Contract the front thighs, lengthen the back muscles, and stretch the spine in the direction of the floor with the head.

4. Crescent Pose: Fingers touch the ground, bend the knee, and take a big step back with the right leg. Right knee, calf, instep on the ground; left thigh parallel to the floor, calf vertical, knee above the heel; inner legs to the center line. Arms on the side next to the ears bring the spine up, shoulder blades down, eyes looking straight ahead.

5. Plank pose: Support the floor with both hands and keep your body in a plank position. Ten fingers fully extended, palm to solid, tiger's mouth to push the ground. Both arms straight elbow center opposite. Back upward extension, abdominal muscle contraction upward. Head, chest, buttocks and heels in a line. Straighten legs with internal rotation. Push the ground with the ball of the big toe of both legs. Pull the top of the head forward and stretch the heels back to straighten the body. Eyes on the floor diagonally in front of you, back of the cervical spine lengthened. (No head down)

6. Eight Body Throw Pose

Bend elbows and pinch them toward the torso, rotate shoulders back . Chin, chest, hands, knees and toes on the floor; raise hips. Keep abdominals tucked.

7. Cobra Pose: Drag the body forward with the help of both hands; arms straight and support the ground, chest spread and shoulders down, back muscle contraction, the front of the abdomen lengthened, the neck stretched out and eyes looking up; pelvis down, pubic bone pressure on the ground, the back of the legs and feet stretched out to the back.

8. Downward-facing dog: arms support, the whole body was inverted "V" shape. Fingers wide open, palms close, arms straight, elbows opposite each other. The back is lifted towards the sitting bones. Separate your feet to the width of your pelvis. Heel pressure to the ground, knees straight, head located between the arms, eyes look at the direction of the feet, cervical extension.

9. Horseback Riding Pose: Step the right foot forward between the hands. Left knee, calf, instep on the ground. Stretch your hands upward.

10. Standing Forward Bend Pose (same as above)

11. Arm Raise Pose (same as above)

12. Standing Prayer Pose (same as above)

Mantra: Inhale and move your hands upwards from both sides, feel your legs rooting your hands and extending them upwards

Exhale and open your hands to your hips, and your torso moves forward and downwards close to your legs. Hands can lightly touch the floor.

With your next inhale, extend your spine by taking a big step backward with your right leg, dropping your right knee to the mat and returning your hands to the sides of your left foot as you inhale to extend your spine.

Exhale and bring your left foot back into plank pose. Bend your knees and elbows and slowly bring your body down. Drop the backs of your feet onto the mat and open your shoulders back. Push your hands to the floor and slowly push your body up.

Exhale and slowly lower down. Hook your toes back and push back into downward facing dog. Stay for two breaths.

Straighten your right leg back without lifting it too high. Close your right leg to the center of your hands to the right.

With your weight forward, retract your left leg.

Exhale the body forward and down.

Flex your legs and stomp the ground, moving your body up.

Exhale and return your hands to your chest to return to Prayer Pose.

Exhale.