All session of asanas begin with the Surya Namaskar, or Sun Satutation. This excellent warming-up exercise consists of a sequence of 12 positions that move the spine in various ways and promote flexibility in the limbs. It is of Special benefit to beginners, to stiff people, and to the elderly, as it helps the body to gain flexibility. It also regulates the breath, and focuses the mind.

Starting Position

Stand erect with the head and body straight but relaxed. The feet are together, the knees are straight, and the arms are relaxed at the sides. Inhale deeply and the arms are relaxed at the sides. Inhale deeply and begin.

Step I

As you exhale the breath, bring your hands together at the chest in the Prayer position. This is a powerful physical, mental, and psychic way of centring the body. Bringing the hands up from the sides, place the palms flat against each other at the centre of the chest. The elbows are pushed out to the sides.

Step II

Inhale and stretch your arms up over your head. Arch your body backwards, keeping the arms alongside the ears, and the knees straight.

Step III

Exhale as you bend forwards and bring the hands down to the floor next to the feet. If you cannot put your hands on the floor with the knees straight, bend the knees slightly.

Step IV

Without moving your hands, inhale and stretch the right leg back as far as possible. Drop the right knee to the floor and then stretch the head up.

Step V

Retaining the breath, bring the left leg back and place the left foon next to the right, with the toes pointing forwards. Your body should now be in a straight line, in a posture often known as the Push-up position.

Step VI

Exhaling, drop the knees straight down to the floor. Keep the hips up. Without rocking the body backwards, bring the chest straight down to the floor between the hands. Bring the forehead to the floor; beginners may place the chin on the ground if this is difficult to do.

Step VII

Inhale as you slide the body forwards until the hips are on the ground. Arch the chest up and bring the head back into the Cobra pose. Do not move the hands. The elbows are slightly bent, with the shoulders down and bacm so that there is no tnsion in the neck so that there is not tension.

Step VIII

Exhale as you tuck the toes under without allowing the hands or feet to move form their positions, bring the hips up .Push the heels towords the floor and keep the knees straight the arms .This is often referred to as the inverted " V" pose

Step IX

Inhale and bring the right foot forwards between the hands so that the fingers and toes form a straight line. Drop the left knee to the floor and stretch the head up. This is same as the position.

Step X

Inhale as you slowly reach the arms forwards and then stretch them up over the head. With the arms alongside the ears, and the weight centred on the balls of the feet ive a complete backward bend tothe body. This is the same position.

Step XI

Without moving the hands exhale as your bring the left foot forwards next to the right foot. The forehead is down towords the knees.This is the same postion as that

Step XII

Exhale as you stand upright abd bribg your arms down alongside your body.returning tothe starting positions. You ar nwo redy tobegin the next Sun Saluations cycle. In the steps shown here, you are asked to lead with the right leg, but for the next cycle your should lead wiht the left leg.