Surya namaskar – The sun prayer

The following cycle of exercises is intended to demonstrate in particular the specific start of the movement in the middle of the back and the expansiveness of the movement that results from this.

Sonnengebet – surya namaskara

Preparation: Lifting the breastbone

Relaxed composure

Relaxed lengthening and slight arching backwards

Lifting the breastbone with the body relaxed

Strong arching through the thoracic spine

Gliding downwards relatively freely

Relaxed gliding outwards

Developing a focused tension in the forward bend

Openness and relaxation in the half moon

Beginning to stretch lengthways

Building up the tension from the middle of the spine with released neck and arms

Intensive arching through the thoracic spine

Plank

Relaxed approach to the ground

Position with sub-divided structure

Relaxed raising of the spine into the cobra

Building up tension, the chest is drawn far forwards, the face remains relaxed

Further dynamisation out of the thoracic spine

Very relaxed forming of the triangle

Activating the dynamic towards the lower back

Preparatory relaxation in the half moon

Building up the tension to arch through the chest region

Relaxed gliding out forwards

The movement always remains relaxed and open in the upper body

Tension in the lower and middle back to grow forwards, but the neck remains relaxed

Relaxed extension lengthways

Intensive arching through the chest area

Relaxed conclusion

Close-up view

The arms, the neck and the shoulders remain permeable while the middle of the back begins to build up the tension.

The movement begins in the middle of the spine and continues upwards. The pelvis remains straight and the lower back does not cave in but is led into an extension.

The thoracic spine remains highly active during the phase of tension. The arms are not supported.