Yoga Postures Guide - The Sun salutation - Suryanamaskar

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.
The Sun salutation – Suryanamaskar step-by-step  guide
The Sun salutation – Suryanamaskar step-by-step  

The Sun salutation – Suryanamaskar step-by-step guide


step-by-stepIllustrationsDescription
STEP ONEStep one of the sun salutationStand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart
STEP TWOStep two of the sun salutation - yoga poseInhale and raise the arms upward. Slowly bend backward, stretching arms above the head
STEP THREEStep three of sun salutation - yoga poseExhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees
STEP FOURStep four of sun salutation - yoga poseInhale 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 FIVEStep five of sun salutation - yoga poseWhile 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 SIXStep six of sun salutation - yoga poseExhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.
STEP SEVENStep seven of sun salutation - yoga poseInhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana).
STEP EIGHTStep eight of sun salutation - yoga poseWhile 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 NINEStep nine of sun salutation - yoga poseInhale 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 TENStep ten of sun salutation - yoga poseExhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
STEP ELEVENStep eleven of sun salutation - yoga poseInhale and raise the arms upward. Slowly bend backward, stretching arms above the head.
STEP TWELVEStep twelve of sun salutation - yoga poseStand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.
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