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Soorya Namaskara > Day 1 – The Practice
Variations in Soorya Namaskara
These are some of the different variations you might see online or in books for the 4th and 9th position:

  • left foot back, left foot forward
  • right foot back, left foot forward
  • right foot back, right foot forward

For some reason there are several variations of these 2 particular poses, but by practicing them, we’ve come to feel maximum benefit from the right foot back-right foot forward.

When the right foot goes back the left is left forward. So, if you’d like to have a counter-balancing effect on the other side of the body, it makes most sense to bring the right foot forward in the 9th pose so that the left foot is not the back foot and the right is in the front.

It’s also easy to remember.

Right goes back. Right comes forward.

This creates a balance in the 4th and 9th poses – which is something we strive for in Yoga.

Another subtler reason is that the right side of the body is the SOLAR (Pingala) side, so we are using the right foot only to create a solar alignment in the bodies while simultaneously balancing all of the 12 positions.

Of course, you’re welcome and encouraged to try each of them – tune in – see how they feel to you.

We did 12 Soorya Namaskaras every morning for 2 weeks using the left foot only because that’s how we learned.

When we discovered that it could be done in many ways, we settled on this method because it made the most sense being a SOLAR system of asanas.

The 7 Asanas
There are 7 total asanas that are combined to create 12 movements in Soorya Namaskara.

Shavasana - Relaxation Pose


This is a VERY important part of your Yoga practice, so do not rush or skip it.

After you have concluded your Soorya Namaskara practice, lie down with your feet slightly apart – your hands to the sides with palms facing up.

Take a 2-3 deep breaths, inhaling from the naval – up to the ribs – and all the way up to the shoulders. Breath only through the nose for both in-breath and out-breath.

Now, relax and let the body melt into the ground with each exhalation. Like you’re sinking into quick-sand.

Bring your awareness to the tips of your toes and begin to consciously relax and remove an tensions you might feel starting in your feet, moving up your ankles, into your calves, then your theighs…

Use your breath to relax tension.

With each inhalation, you draw more living-giving prana into the body and direct it to where it needs to go. Then with an exhalation you relax that muscle even more.

Continue to move up the body from the navel, to the upper abdomen, into your chest, back, hands, lower-arms, elbows, upper-arms, shoulders.

Then move to the throat, chin, mouth, cheeks,eyes, forhead, top of the head, back of the head.

Now, feel the entire body, completely still. Completely relaxed. Your body should be totally “lifeless” like a corpse (hence the name)