The 12 steps of the Suryanamaskara
1. Stand erect with the legs together and palms together. Take the hands above the head and bend the trunk backwards. Here, inhale fully.
2. Bend the body to the bend and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Exhale fully.
3. In this stage, kick the right leg back, take the left knee forward, look up and inhale. Touch the thigh with the heel.
4. In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30 degree. Here exhale completely.
5. Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground. In this position inhale while moving backwards and then exhale completely.
6. Without moving the hands and toes, come forward on the chest and rest the forehead, chest, hands, knees and legs all the eight organs will be touching the ground. The buttocks will be raised up. Stay in ‘Breath-out’ condition (Bahyakumbhaka).
7. Inhale, raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. Keep the knees off the ground.
8. Exhale. Raise the buttocks, push the head down and have a complete arch with the heels touching the ground a palms on the floor.
9. Same as 5th step. Inhale and exhale.
10. Inhale and bring the right leg in between the two hands and in line with them. Arch the back concave upwards as in step 3.
11. Exhale and bring the left food forward next to the right foot and touch the knees with forehead as in 2.
12. Inhale. Come up, stand erect with hands along the body and relax.
Breathing during Surya namaskara
Many readers requested to include inhale & exhale in Surya Namaskara steps. So here are the 12 steps :-
Step 1 (Namaskarasana)
Step 2 (Parvatasana)
Step 3 (Hastapadasana)
Step 4 (Ekapada Prasaranasana)
Step 5 (Bhudharasana)
Step 6 (Ashthanga Pranipatasana)
Step 7 (Bhujangasana)
Step 8 (Bhudharasana)
Step 9 (Ekapada Prasaranasana)
Step 10 (Hastapadasana)
Step 11 (Parvatasana)
Step 12 (Namaskarasana)
download book
http://brihaspati.net/downloads/Yoga_and_Kriya_Swami_Satyananda_Saraswati.pdf
1. Stand erect with the legs together and palms together. Take the hands above the head and bend the trunk backwards. Here, inhale fully.
2. Bend the body to the bend and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Exhale fully.
3. In this stage, kick the right leg back, take the left knee forward, look up and inhale. Touch the thigh with the heel.
4. In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30 degree. Here exhale completely.
5. Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground. In this position inhale while moving backwards and then exhale completely.
6. Without moving the hands and toes, come forward on the chest and rest the forehead, chest, hands, knees and legs all the eight organs will be touching the ground. The buttocks will be raised up. Stay in ‘Breath-out’ condition (Bahyakumbhaka).
7. Inhale, raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. Keep the knees off the ground.
8. Exhale. Raise the buttocks, push the head down and have a complete arch with the heels touching the ground a palms on the floor.
9. Same as 5th step. Inhale and exhale.
10. Inhale and bring the right leg in between the two hands and in line with them. Arch the back concave upwards as in step 3.
11. Exhale and bring the left food forward next to the right foot and touch the knees with forehead as in 2.
12. Inhale. Come up, stand erect with hands along the body and relax.
Many readers requested to include inhale & exhale in Surya Namaskara steps. So here are the 12 steps :-
Step 1 (Namaskarasana)
Step 2 (Parvatasana)
Step 3 (Hastapadasana)
Step 4 (Ekapada Prasaranasana)
Step 5 (Bhudharasana)
Step 6 (Ashthanga Pranipatasana)
Step 7 (Bhujangasana)
Step 8 (Bhudharasana)
Step 9 (Ekapada Prasaranasana)
Step 10 (Hastapadasana)
Step 11 (Parvatasana)
Step 12 (Namaskarasana)
download book
http://brihaspati.net/downloads/Yoga_and_Kriya_Swami_Satyananda_Saraswati.pdf
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