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Surya Namskar step by step

surya namaskar in morning

Surya Namaskara or Sun Salutation, is a Yoga warm up routine based on a sequence of gracefully linked asanas.Surya Namaskars are a good way to keep the body in shape and the mind calm and healthy.Without the sun, there will be no life on earth. Surya Namaskar or 'Sun Salutation' is a very ancient technique of paying respect or expressing gratitude to the sun that is the source of all forms of life on the planet.Surya Namaskar means to bow down to the sun in the morning. The sun is the life source for this planet. In everything that you eat, drink and breathe, there is an element of the sun.

surya namaskar step 1
STEP ONE
Stand facing the direction of the sun with both feet touching.Bring the hands together,palmto-palm,at the heart









surya namaskar step 2

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








surya namaskar step 3
STEP THREE
Exhale slowly bending forward touching the earth with respect until the hands are in line with the feeet,head touching knees.






surya namaskar step 4



STEP FOUR
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.








surya namaskar step 5
STEP FIVE
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







surya namaskar step 6

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






surya namaskar step 7
STEP SEVEN
Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum




surya namaskar step 8


STEP EIGHT
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.



surya namaskar step 9
STEP NINE
Inhale and move the right leg backaway 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.





surya namaskar step 10


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






surya namaskar step 11
STEP ELEVEN
Inhale and raise the arms upward. Slowly bend backward stretching arms above the head.








surya namaskar step 12

STEP TWELVE
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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