Sooryanamaskar

Salutation to Sun

Standing erect, without a bend anywhere near knees or spinal cord, close your hands. Press the hands against each other tightly. The thumbs are together and are made to press into the chest. Widen the shoulders and the lower part of the hands are parallel to the ground.

1. Breathe normally
Thumbs of hands pressing hard into the chest .The lower part of the hands should be parallel to the earth. This is a good exercise to practice how to stand properly. The weight of the body is equally distributed to both the feet. The sagging stomach muscles are pulled in and supported by the upper body.


2. Inhale
Palms of both hands are joined, and slowly pulled up with the hands ending up to the sides of the ears, body is bent backwards, with eyes looking towards the hands.

3. Exhale
The body is bent down, with hands stretched down to touch the ground. Ideally the entire palm is supposed to rest on the ground, with the head touching the knee bones.

4. Inhale
One leg goes behind and body gets lowered. The two palms will be rested on the ground, the knee of the leg which goes behind touches the ground . The head looks up.

5. Exhale
Pull the body inward, with palms and feet firmly on the ground. Press   the feet so that, the heels touch the ground. Don't bend the knees. Extend the spinal-cord to the maximum. Pull the stomach in. Expand the c   hest, while pushing the shoulders back. While pushing the head in, try touching the chin to the chest. The body will look like a hill, pointing up towards the sky.


6. Hold
The body is lowered to touch the ground at the forehead, chest and the knees. The rest of the body will be up in the air supported by the forehead, chest and knee.


7. Inhale
Pull the body forward with the hands (palms) on the ground and feet touching the ground. The body should be in a curved towards the ground.

8. Exhale
Repeat 5

9. Inhale
Repeat 4

10. Exhale
Repeat 3

11. Inhale
Repeat 2

12. Exhale
Repeat 1

After +/- 6 circles lie on your back, close your eyes, relax and rest for 1-2 minutes.

home

	1. Breathe normally Thumbs of hands pressing hard into the chest .The lower part of the hands should be parallel to the earth. This is a good exercise to practice how to stand properly. The weight of the body is equally distributed to both the feet. The sagging stomach muscles are pulled in and supported by the upper body.
	2. Inhale Palms of both hands are joined, and slowly pulled up with the hands ending up to the sides of the ears, body is bent backwards, with eyes looking towards the hands.
	3. Exhale The body is bent down, with hands stretched down to touch the ground. Ideally the entire palm is supposed to rest on the ground, with the head touching the knee bones.
	4. Inhale One leg goes behind and body gets lowered. The two palms will be rested on the ground, the knee of the leg which goes behind touches the ground . The head looks up.
	5. Exhale Pull the body inward, with palms and feet firmly on the ground. Press the feet so that, the heels touch the ground. Don't bend the knees. Extend the spinal-cord to the maximum. Pull the stomach in. Expand the c hest, while pushing the shoulders back. While pushing the head in, try touching the chin to the chest. The body will look like a hill, pointing up towards the sky.
	6. Hold The body is lowered to touch the ground at the forehead, chest and the knees. The rest of the body will be up in the air supported by the forehead, chest and knee.
	7. Inhale Pull the body forward with the hands (palms) on the ground and feet touching the ground. The body should be in a curved towards the ground.
	8. Exhale Repeat 5
	9. Inhale Repeat 4
	10. Exhale Repeat 3
	11. Inhale Repeat 2
	12. Exhale Repeat 1