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.<\/p>\n
<\/p>\n
Position-I<\/span><\/p>\n \u2022 Stand erect with feet together. Position-II<\/span><\/p>\n \u2022 Inhale. Position-III<\/span><\/p>\n \u2022 While exhaling, bend forward, bringing the palms down and touching the ground on either side of the feet. Position-IV<\/span><\/p>\n \u2022 Inhale. Position-V<\/span><\/p>\n \u2022 Holding the breath inside, bring back the other leg (right one) also beside the left leg. Position-VI<\/span><\/p>\n \u2022 Hold the breath outside. Position-VII<\/span><\/p>\n \u2022 Inhale. Position-VIII<\/span><\/p>\n \u2022 Exhale. Position-IX<\/span><\/p>\n \u2022 Inhale.
\n\u2022 Keep the palms in prayer position in front of the chest.
\n\u2022 Relax the body and exhale.<\/p>\n
\n\u2022 While inhaling, raise the arms over txid, separated by shoulder width.
\n\u2022 Arch back the head and upper trunk from the waist.
\n\u2022 Keep legs straight.<\/p>\n
\n\u2022 Keep the legs straight.
\n\u2022 Try to touch the knees with forehead, but do not strain unnecessarily (in the beginning slightly bend the knees if required).<\/p>\n
\n\u2022 Stretch the left leg back and place the knee on the floor. Keep the arms straight.
\n\u2022 Bend the right knee simultaneously.
\n\u2022 Arch back, look up, lifting the chin and putting all the body weight on both the hands touching the ground.<\/p>\n
\n\u2022 Support the body weight on hands and toes.
\n\u2022 Keep the head and body in one straight line and look at ground between the, hands.
\n\u2022 Exhale while stretching the right leg.<\/p>\n
\n\u2022 Lower the body downwards so that both feet, both knees, the chest, palm of the hands and chin touch the ground.
\n\u2022 The hip and abdomen should be a little up from the ground and toes should be curled inward.<\/p>\n
\n\u2022 Lower the hips.
\n\u2022 Raise the body from waist and straighten both the arms.
\n\u2022 Look up a little backward by bending the head.<\/p>\n
\n\u2022 Curl your toes under.
\n\u2022 Raise youp hips and pivot into an inverted ‘V shape.
\n\u2022 Push the heels and head down.
\n\u2022 Keep the shoulders back.<\/p>\n
\n\u2022 Step forward and place the left leg between the hands.
\n\u2022 Rest the right knee on the ground.
\n\u2022 Arch back and look up towards sky as in<\/p>\n