| 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. | |||
| Pronunciation: | soor-yee-ah-nahma-skar | |||
| Difficulty: | (3) | |||
| Instructions: | ||||
| STEP ONE: |  |
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STEP TWO: |
 Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. |
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 Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. |
STEP THREE: |
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STEP FOUR: |
 Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. |
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 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 FIVE: |
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STEP SIX: |
 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. |
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 Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground. |
STEP SEVEN: |
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STEP EIGHT: |
 Inhale and
slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana). |
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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 NINE: |
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STEP TEN: |
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. |
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Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. |
STEP ELEVEN: |
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STEP TWELVE: |
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. |
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Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. |