Surya Namaskar

'Surya-namaskar' or Sun Salutation, a Vedic ritual solemnized in the early morning, combines seven different postures. Surya or Sun, the life generator is invoked by this Yogic exercise - an easy way to keep fit.

Difficulty Level: Average Time Required: 10 minutes (Give and Take)

Here's How:

1. Stand facing the sun with both feet touching.

2. Bring the hands together, palm-to-palm, at the heart.

3. Inhale and raise the arms upward. Slowly bend backward, stretching arms above the
head.

4. Exhale slowly bending forward, touch the earth keeping the hands in line with the
feet, head touching knees.

5. 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.

6. 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.

7. Inhale and slowly lower the hips to the floor, (hips should be slightly raised above
the ground) and bend backward as much as possible.

8. Exhale and lower the body to the floor until the feet, knees, hands, chest, and
forehead are touching the ground.

9. Inhale and slowly raise the head and bend backward as much as possible, bending the
spine to the maximum.

10. While exhaling slowly and keeping the arms straight, raise the hips and align the
head with the arms, forming an upward arch.

11. Slowly inhale and bend the left leg at the knee taking a wide forward step. Keeping
the hands firmly rooted, place the left foot on the ground between the hands. Lift
the head upwards.

12. Exhale slowly and keeping hands firmly in place, bring both feet together to align
them with the hands. Touch the head to the knees, if possible.

13. Inhale slowly and raise the arms upward. Slowly bend backward, stretching the arms
above the head

14. Return to position #1.

Tips:
This yoga is performed at dawn. You need not look at the sun directly.
If not exercising on grassy ground, you may use a mat.
Wear simple, loose clothes. Take your time and breath deep.