Yoga Postures Guide - The Sun salutation - Suryanamaskar

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.