Traditionally practiced at sunrise to greet the new day, Surya Namaskar is an all over yoga session in one simple sequence. Move through the postures with the 'in' and 'out' breath to create heat, flexibility, cleansing and toning. As we flow through Surya Namaskar, getting hotter and hotter, our muscles soften and circulation increases, toxins and wastes are released and excess body fat burnt off.

Practice at any time of the day to refresh your body and mind, or to warm up before practicing other postures. Breathing through your nose, keep the rhythm and flow of the breath even, inhaling and exhaling fully into and out of each posture. Allow the mind to empty of thoughts, simply remain focused on the sound of the breath. With practice the body becomes flexible and the rhythm of your breathing will improve to help you flow through the sequence with grace and ease.

Greeting the Day

This month's sequence is Greeting the Day, or Suryanamaskar, is an all over yoga session in one simple sequence. Traditionally this sequence is practiced at sunrise, a time of inspiration and abundant energy at the start of the new day. This is a dynamic sequence in which the body warms up quickly after flowing through the postures with the breath. The circulation of body heat softens and opens the muscles. Toxins and wastes are released and excess body fat burnt off.

Practice at any time of the day to refresh your body and mind, or to warm up before practicing other postures. Breathing through your nose, keep the rhythm and flow of the breath even, inhaling and exhaling fully into and out of each posture.

With practice the body will becomes more flexible and the rhythm of your breathing will improve to help the sequence flow

Before beginning the sequence, take time to get in touch with your breathing. With your eyes closed, focus on your heart centre. This posture aligns the body and develops concentration.

Position 1: Stand in Tadasana with the feet together and arms by the side. Focus the eyes ahead at eye level.

Position 2: Inhale and raise your arms above your head, bringing the palms together. Drop the head back to bring your eye focus up to your hands. The whole body extends upward. Lift the sides of your torso out of your hips. Focus on the extension of your body, and bring your internal awareness to the opening of your throat. This posture stretches and elongates the body

Position 3: Exhale as you bend at the hips and release your torso down to your legs. Your arms extend out to the sides and release down. Bring your fingers and hands to the floor, and, if possible, keep your legs straight. If there is strain in your back, bend your legs slightly. Work your forehead onto your knees. Your eye gaze moves down with the body to the point between your navel and pubis, the area of the reproductive and excretory organs. The posture activates the circulation of blood, stretches and tones the spine and spinal cord and stimulates the digestive and excretory systems. It also improves a sluggish stomach, cleanses the liver and kidneys and eliminates fat around the waist.

Position 4: Inhale and look up. Extend your spine so your back straightens, and raise your head and look forwards. Keep your fingers cupped on the floor beside your feet. Keep your eyes focused ahead, bringing the internal focus to the heart centre, lengthening your spine out of your hips and keeping your legs locked. This posture separates the vertebrae, and tones the spinal cord and nerves of the legs.

Position 5: Exhale and step or lightly jump your feet back and release down into a plank position. Your arms bend and the elbows stay in close to your body, and your toes are curled under. If you have the strength keep your body off the floor; if not rest your body on the floor. Keep your eyes focused on the tip of your nose and your body in one straight line. This posture strengthens the muscles of the legs and arms.

Position 6: As you inhale, roll onto the tops of your feet. Bring the front of your body up through the shoulders, straighten your arms, drop your head back and arch your back. Roll your shoulders back and open your chest. Keep your legs straight and squeeze your buttocks. Keep your whole body except your hands and feet off the floor, or rest the tops of your legs onto the floor. Keep your eyes focused on your third eye (the point between your eyebrows), opening your chest, extending from your waist and lengthening the front of your body. This posture softens and stretches the back, stimulates the spinal nerves and also stimulates blood flow to the abdominal organs.

Position 8: Inhale and lightly step or jump your feet to your hands. Look up as in position 4.

Position 9: Exhale your head down toward your knees. This is the same as position 3.