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The
Great Salutation
(maha namaskar)
Based on Surya
Namaskar, the Sun Salutation, the so-called "Great Salute" is
a sequence of 22 postures (see the Posture
Page). It includes
the postures of the Sun Salutation, plus Warrior I and II , the
Triangle and others. Like the Sun Salutation, the Great Salute
is a complete workout, stretching, opening and strengthening the
whole body. When repeated at a brisk pace, it also helps build
stamina. Try several different approaches to this vinyasa. For
example, move through the sequence, coordinating each step with
an inhale or exhale, but never hold a pose for more than one breath.
Then try it holding each of the major poses for 3-5 breaths. The
Great Salute works as a warmup or part of a longer routine. On
days when you have little time, it's a simple and quick way to
work in many of the major standing poses.
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1.
Mountain
Begin
in Mountain pose, feet about hip width apart, hands either
by your sides or in prayer position.
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2.
Hands up
On
your next inhale, sweep your arms up overhead and gently
arch back, but only as far as feels safe and comfortable
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3.
Head to knees
As
you exhale, bend forward, bending the knees if necessary,
and bring your hands to rest beside your feet.
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4.
Lunge
Step
the right leg back.
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5.
Upright lunge
Maintain
the leg position, while straightening the back and bringing
the hands to rest on the thigh.
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6.
Warrior I
Inhale
and raise the arms overhead. If comfortable, hold the
hands in temple position and look up.
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7.
Lunge
Bend
forward, bringing the hands to either side of the foot.
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8.
Plank
Step
the left leg back into plank position.
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9.
Stick
Exhale
and lower yourself as if coming down from a pushup. Only
your hands and feet should touch the floor.
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10.
Upward dog
Inhale
and stretch forward and up, bending at the waist. Use
your arms to lift your torso, but only bend back as far
as feels safe and comfortable.
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11.
Downward dog
Exhale,
lift from the tailbone and hips and push back and up.
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12.
Lunge
Step
the right foot forward into the lunge position.
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13.
Triangle
Move into Triangle by turning your left hip up and the
right down, bringing the right side of your torso in alignment
with your right leg. Raise your left arm.
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14.
Straighten up, keeping your arms up and extended.
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15.
Warrior II
Bend
your right knee, keeping the knee over the right ankle,
and move into Warrior II.
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16.Open
heart
Straighten up, clasp your hands behind your back, lift
your chest and keep the arms and legs engaged, pulling
shoulders back and down.
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17.
Standing seal
Bend
forward at the hips, bring the head down to the knee and
lift the arms up into the air. Lift the arms up and move
them forward as much as possible.
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18.
Open heart
Straighten up .
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19.
Lunge
Bend
the right knee and move into the Lunge.
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20.
Head to knee
Step
the left foot forward and lift the tailbone into the air,
moving into Head-to-Knee
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21.
Hands up
Sweep
the arms out to either side, bend upward from the hips,
keeping the back straight.
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22.
Mountain
In a
slow, sweeping motion, lower your arms to the sides or
bring them into prayer position. Repeat the sequence,
beginning with the other leg
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Please send comments
or questions to:
info@yogasit
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