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Surya or the sun is a source of energy for all living beings on earth. Surya namaskar is a set of seven yogic pieces performed in twelve steps early in the morning to refresh the mind and energize the body for the day ahead.
Stand upright with feet together and arms by the side of the body; balance the body equally on both feet (Samasthiti).
Inhale, bring the palms in front of the chest and join them together as in Namaskara Mudra or prayer position, exhale
Inhaling, raise both arms up, keeping them close to the ears. Stretch the body as much as possible and bend backwards without bending the knees.
Breathing out, bending forward from the waist, keeping the spine erect. Place the hands on the floor on either side of the feet practitioner. Try to touch the knees with the forehead.
Breathing in, place the right leg as far back as possible and bring the right knee to the floor. Bend the left leg at the knee and keep the left foot on the floor between the palms, making a 90-degree angle. Arch the spine back and look up.
Stretch your left leg behind such that it is in line with your right leg while exhaling. Your hands should align with your shoulders and your shoulders, back and hips should be in a straight line. Breathe normally when you are in this posture.
6. Sashtanga Namaskarasana:
Exhaling slowly, gently bring the limbs of the body, toes, knees, palms to the chest and the forehead down to the floor. Lift the hips slightly, arms bending while elbows point upwards
Lower the hips and inhale. Raise the head and push the chest up. Raise the torso up to the navel with the spine arched back. Keep the palms on the ground and bend backwards.
Breathing out, lift the hips up and lower the head and chest downwards in an 'inverted V' posture. Keep the head between the arms and the feet on the ground.
Breathing in, bend the right leg and bring it forward. Keep the right foot on the ground between the arms and the practitioner’s left leg stretched behind with the knee touching the ground. Arch the spine and look up.
Breathing out, bring the left leg forward and place the left foot beside the right foot. Place both the palms beside the feet on the ground with the head touching the knees.
Breathing in, raising the arms and the torso. Place the arms straight above the head and bend backwards as much as possible.
Breathing out, come back to the original position. Slowly bring the arms down and join the palms in front of the chest in Namaskara Mudra, or the prayer position. This is the first cycle of one round. To complete one round of Surya Namaskar, repeat the same twelve steps and use the other leg in Ashwasanchalanasana.
Avoid if you have a spinal injury: practise it as per your need and capacity.
Credits:- Shri Narendra Modi, Honorable Prime Minister of India in his book - Exam Warriors
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