Suryanamaskar
1. Stand erect with toes and heels together. Hold hands together in namaskar mudra near your chest. Keep your neck upright and look straight in front of you. Relax your entire body, keep breathing gently, and try to maintain a static pose. Suryanamaskar 1
2. Inhale and take your hands above your head. Join your palms to take raised arm pose and look upwards. Now bend your trunk backward while inhaling. Suryanamaskar 2
3. Padahastasan: Bend forwards (as if diving) while exhaling and try to touch the floor with your palms (at least fingers). Try to bring your knees and forehead as close as possible. Do not bend at knees. Suryanamaskar 3
4. As you inhale, take your left leg back and touch your left knee to the ground. Keep your right knee in place and bend backward to lift your chin and look up. Suryanamaskar 4
5. Take your left leg back while exhaling completely, resting only on palms and toes (plank position). Maintain a straight back with the body inclined to ground at about 30 degrees and look straight forward. Suryanamaskar 5
6. Ashtang pose: Lower your knees, chest, and head one after another in breathe-out condition ( Bahya-kumbhaka). Do not move hands and toes. In this position (Sashtanga Namaskar), forehead, chest, palms, knees, and feet are the eight organs that will touch the ground. The buttocks are raised. Suryanamaskar 6
7. Inhale, straighten your hands to raise the head and trunk, making the spine concave upwards (Bhujangasan). Then, bend your neck back and look up. Suryanamaskar 7
8. Adhomukh Shawasan: Exhale, raise your hips and pull your body backward by pressing heels on the floor. Push your head down and press your chin on your neck. Make a complete arch with soles and palms touching the floor. Suryanamaskar 8
9. Inhale and bring the left leg in between the two hands. Look up to raise your chin and arch your back concave upwards. Suryanamaskar 9
10. Exhale and bring your right foot forwards near the left foot. Bend forwards till your hands touch your feet and forehead touches knees. Suryanamaskar 10
11. Come up while inhaling and stretch your hands above your head. Then, slowly bend backward from your waist. Suryanamaskar 11
12. Bring hands down. Stand erect with hands together at chest (original pose – namaskar mudra) and relax for a while. Suryanamaskar 12