Suryanamaskar - Sun Salutation - Yoga Postures Step-By-Step

The Sun salutation - Suryanamaskar

Posture: Surya-namaskar - 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

Difficulty: (3)

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STEP ONE: STEP TWO:

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

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

STEP THREE:
STEP FOUR:

Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
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 FIVE:
STEP SIX:

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

STEP SEVEN:
STEP EIGHT:

Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana). 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 NINE:
STEP TEN:

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.

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

STEP ELEVEN:
STEP TWELVE:

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

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

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