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YOGASURYA NAMASKAR

Step: 1

SURYA NAMASKAR

Stand on the verge of the mat, keepingyour feet together and balance yourweight evenly on both feet. Expand yourchest and relax your shoulders. As youinhale, raise both arms to the side andas you exhale, bring your palmstogether in front of chest in prayerposition.

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Step: 2Breathe; raise your arms up and back,keeping the biceps near the ears. In thisposition, the effort is to stretch theentire body from the heels to the tips ofyour fingers. How to deepen this yogastretch? You can push your pelvisforward a little. Make sure you aregetting with your fingers instead oftrying to bend backwards.

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SURYA NAMASKAR

Step: 3Breathe in, with open arms sidewaysand swan dive to the ground, bendingthe legs. Lean forward and try to touchyour knees with your forehead.

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SURYA NAMASKAR

Step: 4Breathing in, push your right leg behindyou as far back as possible. Bring theright knee and look upwards.

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SURYA NAMASKAR

Step: 5Bring your right leg back near the leftleg, keeping hands and legs straight,bend your body at the hip an arc, like amountain, known as 'Parvathasan ormountain pose'.

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SURYA NAMASKAR

Step: 6Smoothly bring knees towards the floorand exhale. Take hips slightly backwards,slide forward, resting his chest and chinon the floor. Raise your back a little. Thetwo hands, two feet, two knees, chestand chin (eight parts of the bodytouching the ground).

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SURYA NAMASKAR

Step: 7Slide ahead and lift the chest upwards inthe Cobra posture. You can keep yourelbows curved in this pose, shouldersaway from your ears. Look Up.

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SURYA NAMASKAR

Step: 8Bring your right leg back near the leftleg, keeping hands and legs straight,bend your body at the hip an arc, like amountain, known as 'Parvathasan ormountain pose'. In other words, as youexhale, raise your hips and tail bone up,chest down in an "inverted V" (/ \)position.

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SURYA NAMASKAR

Step: 9Breathing in, realize the right footforward between the two hands, leftknee toward the floor, press the waistdown and look upwards. Place the rightfoot precisely between both hands andright, right angles to the ground calf. Inthis position, make an effort to gentlypush your hips toward the floor, toincrease the stretch.

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SURYA NAMASKAR

Step: 10As you exhale, bring your left footforward. Keep palms of the hands onthe floor. You can bend your knees, ifnecessary. Gently straighten the kneesand if you can, try to touch your nose tothe knees. Hold your breath.

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SURYA NAMASKAR

Step: 11Breathing in, turn the column up, handsup and bend back slightly, pushing thehips slightly outward. Make sure yourbiceps are next to their ears. The idea isto stretch to more instead of stretchingbackwards.

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SURYA NAMASKAR

Step: 12Stand with your feet close togetherhands joined in front of your chest.Close your eyes and sing properlyMantra - Om Namaha Mitrayah. Thenbreathe normally.

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SURYA NAMASKAR

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