Surya Namaskar

Technique : Surya Namaskar

Position No. 1

Face the Sun. Fold the hands. Legs together, stand erect.

Position No. 2

Inhale and raise the arms. Bend backward.

Position No. 3

Exhale and bend forward till the hands are in line with the feet. Touch the knees with your head. In the beginning the kness may be slightly bent until the head can touch them. After some practice, the kness should be straightened.

Position No. 4

Inhale and move the right leg away from the body in a big backward step. Keep the hands and left foot firmly on the ground, bending the head backward. The left knee should be between the hands.

Position No.5

In hale and hold the breath. Move the left leg from the body and, keeping both feet together and knees off the floor, rest on the hands (arms straight) and keep the body in straight line from head to foot.

Position No.6

Exhale and lower the body to the floor. In this position, known as sastanga namaskar or eight-curved prostration, only eight portions of the body come. In contract with the floor: two feet, two knees, two hands, chest, and forehead. The abdominal region is raised and, if possible, the nose is also kept off the floor, the forehead only touching it.

Position No.7

In hale and bend backward as much as possible, bending the spine to the maximum

Position No.8

Exhale and life the body. Keep the feet and heels flat on the floor.

Position No.9

In hale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending spine slightly. (Same as Position No.4).

Position No.10

Exhale bring the left leg forward. Keep the knee straight and bring the head down to the knees as in the third position.

Position No.11

Raise the arms overhead and bend backward inhaling Position No.2.

Position No.12

Exhale,drop the arms and relax.