SURIYA NAMASKARA AASANAS

Suriya namaskara is a combination of 12 aasanas done continuously:
1. Pranamasana:  Stand on a mat with feet close together and palms of the hands joined and kept near chest.  Watch the breathing with closed eyes for few seconds.

2. Hastha Uttanasana:  Take both hands back at stretched condition breathing in gradually and try to turn your body back as much as possible.

3.  Padha Hasthasana:  Turn your body front gradually breathing out and keep your both palms at the either side of your foot.  With forehead, try to touch your knees.

4. Aswa Chanchalana aasana: Take your right leg back at stretched condition breathing in gradually.  Your eyes should view straight at the front.

5. Thuvi padha ashwa chanchalana aasana: Stretch both your legs back and balance your body standing on both hands.  The breath inhaled should be retained in at this aasana.

6.  Ashtanga Namaskara:  Bring your body close to the earth breathing out gradually. But only your forehead(1), chest(1), palms(2), knees(2), feet(2) touching the ground and your buttocks raised higher.  (Eight parts of the body (ashtangam) should touch the ground.

7.  Puchagasana:  Keep your chest and head upwards gradually breathing in.  Keep your stomach and the remaining body on the ground.

8.  Atha Muktha Savasana:  Take your hip still higher gradually breathing out and bring your head towards ground.  Your body now should look like A.

9.  Aswa chanchalan aasana:  Take your right leg front and keep in between your palms gradually breathing in. (compare stage 4)

10.  Padha Hasthasana:  Stand as in stage 3 gradually breathing out.

11.  Hastha Uttanasana:  Come to stage 2 position gradually breathing in.

12.  Pranamasana:  Come to stage 1 position.