1. Standing straight with feet together ; bring the palms together in the prayer (Namaste) position.
2. Breathing in, bring the arms forward and up, stretching as high as, possible ; gently arch the back by pushing the arms back and the pelvis out in front. The elbows and knees are straight, and the ears are between the biceps. You may tighten your buttocks to give support to your lower back.
3. Breathing out, bend forward. Place the hands on the floor. It is okay to bend the knees. With the hands on the floor make a gentle effort to straighten the knees.
4. Push the right leg back, placing the right knee on the floor with the sole the foot facing the ceiling.
5. Holding the breath, push the left leg back and bring the body into a straight line, keeping the knees straight.
6. Breathe out and pull back, taking the hips toward the heels and move into ashtanga namaskar; placing the toes, knees, chest and chin on the floor.
7. Breathing in go into the Bhujangasana : hands under the shoulders, elbows close to the body, heels together press the pelvis to the ground and lift up torso – focus on bending at the upper back. Do not hunch the shoulders. It is okay to keep the elbows bent.
8. Breathing out, come up on hands and feet in an inverted ‘V’ position – the downward dog. Push the heels towards the floor.
9. Breathing in, bring the right foot forward. Look up, keeping the left knee on the floor and left sole facing the ceiling.
10. Breathing out, bring the left foot alongside the right foot.
11. Breathing in, come up to standing position, stretching the arms straight up and back, pushing the pelvis out to the front. And exhale and release the stretch. This is half a round of Surya namaskar. To completer it, repeat from the beginning, moving the left leg instead of the right in the lunge positions (steps 4 and9). The sequence can be done at different speeds : fast, to warm the body and exercise the heart, or slowly to build and stretch the muscles.
12. Benefits :- Stretches spine, hamstrings and back of legs; strengthens leg, arm back and stomach muscles.
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