Yoga Postures for Beginners – Suryanamaskar

1. The Sun salutation – Suryanamaskar

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.

Step-1: Stand facing the direction of the sun with both feet touching.
Bring the hands together, palmto-palm, at the heart.

Step-2: Inhale and raise the arms upward.
Slowly bend backward, stretching arms above the head.

Step-3: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Step-4: 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-5: 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-6: Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground.

Step-7: Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum.

Step-8: 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-9: 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-10: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Step-11: Inhale and raise the arms upward.
Slowly bend backward, stretching arms above the head.

Step-12: 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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