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Step-By-Step Surya Namaskar [Sun Salutation]

Posture: Surya-Namaskara - 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

Step-By-Step Demonstration of Surya Namaskar Asana

Step-1
Stand facing the direction of the sun with both feet touching. Bring the hands together, palmto-palm, at the heart.

Step-2
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

Step-3
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Step-4
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-5
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-6
Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

Step-7
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-8
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-9
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-10
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Step-11
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

Step-12
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.



Videos Explaining How to Perform the Surya Namaskar



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