Yoga Postures - Suryanamaskar step-by-step Guide

Posture: Surya-namaskar - Sun Salutation

Translation: The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting or praise.

Pronunciation: soor-yee-ah-nahma-skar

Difficulty: (3)

STEP ONE: Stand facing the direction of the sun with both feet touching. Bring the hands together, palmto- palm, at the heart.

STEP TWO: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP THREE: Exhale slowly bending forward,touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP FOUR: Inhale and move the right leg back away from the body in a wide backward step. Keep the  hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

STEP FIVE: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and  align the head with the arms, forming an upward arch.

STEP SIX: Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

STEP SEVEN: Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).

STEP EIGHT: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.

STEP NINE: Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

STEP TEN: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP ELEVEN: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP TWELVE: Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.