surya namaskar An instruction bookle

Description

The 12 Steps of Surya Namaskar

1. Pranamasana (Prayer Pose)

   • Stand upright, hands folded in front of your chest

   • Inhale and exhale calmly

   • Focus on grounding and stillness

2. Hastauttanasana (Raised Arms Pose)

   • Inhale, raise arms overhead, stretch back slightly

   • Keep biceps close to ears, lift chest

3. Padahastasana (Hand to Foot Pose)

   • Exhale, bend forward from hips

   • Try to touch palms to the floor beside feet

   • Keep knees straight as much as possible

4. Ashwa Sanchalanasana (Equestrian Pose)

   • Inhale, stretch right leg back

   • Right knee on floor, look up

   • Left foot between hands

5. Dandasana (Plank Pose)

   • Exhale, take left leg back

   • Body in a straight line

   • Arms perpendicular to the floor

6. Ashtanga Namaskara (Eight-Limbed Pose)

   • Lower knees, chest, and chin to the floor

   • Exhale, hips slightly raised

   • Eight body parts touch floor (toes, knees, chest, chin, hands)

7. Bhujangasana (Cobra Pose)

   • Inhale, slide forward and lift chest

   • Elbows close to the body

   • Look upward gently

8. Adho Mukha Svanasana (Downward Dog)

   • Exhale, lift hips, form an inverted V

   • Heels toward the floor, stretch the back

9. Ashwa Sanchalanasana (Equestrian Pose)

   • Inhale, bring right foot forward between hands

   • Left leg back, look up

10. Padahastasana (Hand to Foot Pose)

• Exhale, bring left foot forward

• Bend down, try to touch floor

11. Hastauttanasana (Raised Arms Pose)

• Inhale, rise up, arms overhead

• Slight backward stretch

12. Pranamasana (Prayer Pose)

• Exhale, bring hands to chest

• Return to starting position

How to Practice

• Begin with 3–6 rounds per day, gradually increasing

• Maintain smooth breathing

• Focus on each posture and your breath

• Practice on an empty stomach, ideally at sunrise