Surya Namaskaras

POSITION
MAIN ACTIONS
BREATHING PATTERN
SUBTLE POINTS
1
2
3
4
0 Sthiti
Stand erect. Look forward.  Keep your feet, knees  and things together.  Join your  palms  in Namaskar mudra. Place them in the middle of the chest. Maintain normal breathing Whole body is compact- without stiffening.
1 Ekam
Stretch your arms around your head,upper arms touching the ears. Bend back in the waist. Inhale Do not bend your knees,elbows and neck. Look up.Do not separate your palms.
2 Dwe
Come up and bend forward in the waist.Place your palms on the ground by the side of your feet. Direct the head towards ground. Exhale DO not bend your knees. Keep upper arms and ears together. Bring the forehead closer to the knees.
3 Trini
Strecth back your right leg resting the toes and knee on the ground. Fold your left leg and allow the knee to touch left solder. Relax spinal region. Strecth your chest and look up. Inhale Ensure that palms and left foot are in the same line. Relax your spine. Arch your chest and look up.
4 Chatvari
Release your left leg and keep the body in slant position.Balance the body load on palms and toes.Do not bend any part of the body. Exhale Fix the gaze on ground 2 feet for ward from the palms.
5 Panca
Rest your knees on the ground, cataract the stomach. Rest your buttocks on the heels and sit back.Rest your forearms,elbows and head on the ground and relax. Inhale,Exhale and maintain the breathing.

Do not move your palms and toes.

Do not raise buttocks from the heels.

6 Sata
Come up. Stretch your body forward. Rest your forehead, nose and chest.Raise the stomach and abdomen a little.Keep the knees and toes on the ground. Exhale and hold the breath.

Do not disturb your palms and toes.

Do not flatten your toes. Keep them straight.

7 Sapta
Raise your whole body from the ground. Arch your spine and look up at sky/ceiling. Inhale Do not rest the knees on the ground. Balance the body load on your palms and toes.
8 Asta
Raise your spine up directing your head towards ground.Push the chin towards the chest.Press the heels and the entire feet on the ground. Exhale Do not move your palms and toes.Do not bend your knees and elbows.
9 Nava
Rest your knees on the ground, contrast the stomach.Rest your buttocks on the heels and sit back.Rest your forearms,elbows and head on the ground and relax. Inhale,Exhale and maintain the breathing.

Do not move your palms and toes.

Do not raise buttocks from the heels.

10 Dasa
Come up and rest your right foot in between two palms,right knee touching the right shoulder.Keep the left leg stretched and rest the toes and knee on the ground.Look up. Inhale Ensure that right foot on palms are in the same line.Relax your spine.Arch your chest and look up.
11 Ekadasa
Raise your spine.Bring the left foot forward.Come back to Dwe position. Exhale Direct the top of the head towards ground,forehead coming closeup to knees.Do not bend your knees.
12 Devadasa
Straighten your spine and come back slowly to sthithi.Keep the palms joined in Namaskar mudra. Inhale Relax and observe the effect before proceeding to next Namaskar.