Surya Namaskar makes the whole body supple for doing yogic asanas efficiently. It comprises 12 graceful positions. Each position supplements and counteracts the one before in succession, stretching the body in a different way and alternately contracting and expanding the chest to regulate the breathing. It brings about remarkable flexibility to the muscles, joints and spine, along with massaging all the internal organs. One round of 12 positions is to be performed in two sequences. In the beginning start slowly and do it in succession.
Position-I
• Stand erect with feet together.
• Keep the palms in prayer position in front of the chest.
• Relax the body and exhale.
Position-II
• Inhale.
• While inhaling, raise the arms over txid, separated by shoulder width.
• Arch back the head and upper trunk from the waist.
• Keep legs straight.
Position-III
• While exhaling, bend forward, bringing the palms down and touching the ground on either side of the feet.
• Keep the legs straight.
• Try to touch the knees with forehead, but do not strain unnecessarily (in the beginning slightly bend the knees if required).
Position-IV
• Inhale.
• Stretch the left leg back and place the knee on the floor. Keep the arms straight.
• Bend the right knee simultaneously.
• Arch back, look up, lifting the chin and putting all the body weight on both the hands touching the ground.
Position-V
• Holding the breath inside, bring back the other leg (right one) also beside the left leg.
• Support the body weight on hands and toes.
• Keep the head and body in one straight line and look at ground between the, hands.
• Exhale while stretching the right leg.
Position-VI
• Hold the breath outside.
• Lower the body downwards so that both feet, both knees, the chest, palm of the hands and chin touch the ground.
• The hip and abdomen should be a little up from the ground and toes should be curled inward.
Position-VII
• Inhale.
• Lower the hips.
• Raise the body from waist and straighten both the arms.
• Look up a little backward by bending the head.
Position-VIII
• Exhale.
• Curl your toes under.
• Raise youp hips and pivot into an inverted ‘V shape.
• Push the heels and head down.
• Keep the shoulders back.
Position-IX
• Inhale.
• Step forward and place the left leg between the hands.
• Rest the right knee on the ground.
• Arch back and look up towards sky as in
Position-X
• Exhale.
• Put the right and left legs, straightening both of them.
• Try to bring the forehead closer to knees without excess strain.
• Keep both the palms on ground.
Position-XI
Inhale.
Stretch the arms towards back over the head and bend back from the waist very slowly and gently.
Keep the arms separated by shoulder’s width.
Do not put any unusual pressure on any part while performing this exercise.
Position-XII
Exhale while assuming this final position.
Gently come back to an upright erect position.
Bring the plams together in Namaskar pose.
Then bring the arms down by the sides.
Relax the whole body.