Translation: The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root name, to bow. Namaskar means salutation, salute, greeting or praise.
The Sun salutation – Suryanamaskar step-by-step guide
step-by-step | Illustrations | Description |
STEP ONE |  | Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart |
STEP TWO |  | Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head |
STEP THREE |  | Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees |
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. |
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. |
STEP SIX |  | Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground. |
STEP SEVEN |  | Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana). |
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. |
STEP NINE |  | 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 TEN |  | Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. |
STEP ELEVEN |  | Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. |
STEP TWELVE |  | Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. |