How to do?

Do the asana standing on a thick sheet in a well aerated room, as we do any other yoga postures, either sitting or standing. Let the mind be calm. Prior to sun Salutation do meditation for 5 minutes followed by Savasana (dead posture).

Step 1) Stand straight at 90 degrees with feet close together and hands touching either side of the body as in picture. Lift both hands, the palms joined together as if in praying position. (see picture- step-1). 

 

                                                                            Step 1

Step 2)  Lift the hands above the head. Inhale deep and slightly bend the portion  above the waist backwards. (see picture step-2)  

                                                                           Step 2


Step 3) Exhale and bend the whole body forwards. Bend till the palms touches the ground. Beginners will not be able to touch the ground. Do not worry, never try to touch the ground forcibly. With a few days practice you will be able to spread your palms on either side of the feet. At this stage your fore-head will touch the knees. Now you have completely exhaled. (This is 'Padahastasana) (See picture step 3)

Step   3

                                                        

Step 4) In this position extend the right leg backwards so that the toes touches the ground and heel upwards. Inhale and bend the upper portion of body  above the waist ,towards back as much as you can. Here also bend as much as you can till you gain efficiency. (see step 4)

                                                                    Step 4 

Step 5) Exhale and come to normal. in this position extend the left leg also backwards, so that the two legs are together. Do not change the position of the hands. (See picture Step 5). In this position the body remains almost parallel to the ground.

                                                                      Step 5  
Step 6) Inhale and bring the feet close to the hand, so that the back hunches up like a small mount. The look should be towards the groins. (see step 6)

                                                                    Step 6

Step 7) Exhale and stretch  so that  the whole body touches the ground.  Let the palms be on the level of the head. The hand knees are bend.

                                Step 7

 Step 8) Inhale and bend the upper portion of  the body above waist towards back as much as you can. (Bhujangasana)

                                                                            Step 8
Step 9) Exhale and bring the feet close to the hand and hunch the back as in step 6.

                                                                       Step 9
   Step 10) In this position bring the right leg close to the palms of the hand. (see picture Step 10). Inhale and bend the upper body towards the back as in the step 4.

                                                                        Step 10
Step 11) Exhale and bring the left leg also forward and assume the position of step 3 with the fore-head touching the knee and palms spread on the ground. (Padahastha position)

                                                                            Step 11
Step 12 Inhale and stand erect  with the hands above the head  and the portion above the waist bend slightly towards the back.

 

                                                                              Step 12

Step 13) Exhale and come to the beginning position of prayer. Do breathing 2-3 times and repeat by stretching the left leg. With that one round of Sun Salutation is complete. When you get enough practice try to do it 20 times. There is no need to do other asanas for person who do sun salutation regular.