Surya Namaskar (2)

Hasta Uttanasana (Raised Arms Pose)

Crescent moon pose.

Now breathe in deeply and raise the arms above the head and extend the spine backwards arching the back from the waist and moving the hips forward. Let the eyes follow the hands while relaxing your neck. Do not bend hands from the elbows.

Surya Namaskar (3)

Padahastasana (Hand to Foot Pose)

Re­leasing the breath bend forward from the waist and place the hands on the floor besides each foot.  Knees should remain straight, should not be allowed, to bend.

Relax with your head and neck in a bending pose. Breathe out completely.

If you cannot touch the ground, then let your hands go only as far as they can.

Surya Namaskar (4)

Ashwa Sanchalanasana (Equestrian Pose)

Now breathe in and put your weight on the hands stretch the right leg behind like a stick resting on the toes. Bend the knee and place it on the floor with your weight on the left foot and arch the spine backward. Lift the head and neck first up and then back. Roll the eyes up. The left foot remains between the hands.

Surya Namaskar (5)

Parvatasana (Mountain Pose)

Exhale and bring the left foot back in line with the right. Lift the hips up high like a mountain. Push the heels and head down and look at the toes with the head down between the arms.

Surya Namaskar (6)

Ashtanga Namaskara (Salute With Eight Limbs Pose)

            Put the knees down first and then bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. Sashtang means eight limbs and dandawat means paying homage by touching the floor. Make sure the hips are slightly raised above the ground. Inhale and exhale in this position. Keep the feet together.

Surya Namaskar (7)

Bhujangasana (Cobra Pose)

Lower the pelvis and abdomen to the floor. Inhale and stretch the toes on the floor. Raise your head slowly up, arch the spine and neck and look up. Keep your legs together and the elbows alongside the body slightly bent and keep the shoulders down.

Surya Namaskar (8)

Parvatasana (Mountain Pose)

Exhale and wiggle your toes forward allowing your feet to rest on the soles while your raise the hips as your did in number 5.

Surya Namaskar (9)

Ashwa Sanchalanasana (Equestrian Pose)

Inhale and bring the right foot forward and assume pose number 4 exactly as before. This is the same as posture number 4, with the leg positions reversed.

Surya Namaskar (10)

Padahastasana (Hand to Foot Pose)

Exhale and bring the right foot forward. This is the same as posture number 3.

Surya Namaskar (11)

Hasta Uttanasana (Raised Arms Pose)

Inhale and stretch up in a standing pose with your arms up and bend backwards

This is the same as posture number 2.

Surya Namaskar (12)

Pranamasana (Prayer Pose)

Exhale and stand erect bringing the hands back to the center of the chest with palms together. This is the same as posture number 1.

Now you have completed one round of surya namaskar. Maximum of 4 rounds can be done. Once you start doing the Surya Namaskaar, make sure to continue it regularly for at least ten days to observe its beneficial effects

Surya Namaskar Full Version