Surya-NamaskarYOGA is an art. Art to get control of our body and mind. Here is an example  to do a a simple yogasana. Follow the 12 steps to learn it.

Posture: Surya-namaskar – Sun Salutation
Translation: The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting or praise.

Posture: Surya-namaskar => Sun Salutation

Translation: The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting or praise.

Follow the 12 Steps :

STEP 1:

Step 1
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.

STEP 2:

Step 2
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP 3:

Step 3
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP 4:

Step 4
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 5:

Step 5
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 6:

Step 6
Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

STEP 7:

Step 7
Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum.

STEP 8:

Step 8
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 9:

Step 9
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 10:

Step 10
Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

STEP 11:

Step 11
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

STEP 12:

Step 12
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.


Steps 1 to 12:

Steps 1 to 12