Yoga Pose Surya Namaskar Sun Salutation

Yoga pose Sun salutation Step by step method:

Starting Position:
Stand straight with your feet together and the hands by your side.
Inhale deeply

Position 1:
As you exhale bring your hands together at the chest in the “Prayer position”.
Position 2:
With inhalation stretch your arms over the head and gently arch your back.

Position 3:
As you exhale bend forward, putting your hands on the floor next to your feet.
Your fingers are in line with your toes.
Bring your head toward your knees, as shown in picture.

Position 4:
While inhaling stretch your right foot back as far as possible,
placing the right knee on the floor.Stretch your head upwards looking up.

Position 5:
Retain the breath at this pose and bringing the other leg back, making your entire body straight.

Position 6:
As you exhale drop your knees to the floor.
Lower your chest straight down onto the ground, between your hands.
Bring your forehead (or chin) to the floor.
Position 7:
While inhaling slide your body forward arching up and back.
Legs and hips remain on the ground.

Position 8:
As you exhale raise your hips up.(as inverted V pose)
Drop your head between your arms.
Gently stretch the heels towards the floor.
Position 9:
While inhaling bring your right foot forward between your hands,
placing your right knee on the floor.Fingers and toes are in line.
Position 10:
While exhaling bring your left leg forward next to the right leg.
Keep your hips as high as possible.
Bring your forehead in towards your knees.
Position 11:
As you inhale stretch up.
Bring your arms straight up over your head and gently arch your back.

Position 12:
While exhaling slowly drop your arms down next to your side and relax.


It loosens up, stretches, massages and tones all the joints, muscles and internal organs of the body.
It is a complete practice in itself, including asana, pranayama, and meditation.

Issued in public interest by yoga and meditation teacher in London Subodh Gupta.

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Benefits of Matsyasana
Benefits of Bakasana
Benefits of Padmasana