SURYANAMSKAR

Sun salutation..........(सुर्यनाम्स्कर)

TRANSLATIONS:-
The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root name, to bow. Namaskar means salutation, salute, greeting or praise.
soor-yee-ah-nahma-skar.........



STEPS FOR SURYANAMSKAR:-
STEP:1

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

STEP:2

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

STEP:3

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

STEP:4

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

5.While exhaling, bring the left foot together with the right. Keep arms straigh raise the hips and align the head with the arms, forming an upward arch.

STEP:6

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

STEP:7

7.Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.(as in the naga-asana).

STEP:8

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

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

10.Exhale slowly bending forward, touch the earth with respect until the hands are in line with the feet, head touching knees.

STEP:11

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

STEP:12

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