Surya Namaskaras
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POSITION
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MAIN
ACTIONS
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BREATHING
PATTERN
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SUBTLE
POINTS
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1
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2
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3
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4
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| Stand erect. Look forward. Keep your feet, knees and things together. Join your palms in Namaskar mudra. Place them in the middle of the chest. | Maintain normal breathing | Whole body is compact- without stiffening. | |
| Stretch your arms around your head,upper arms touching the ears. Bend back in the waist. | Inhale | Do not bend your knees,elbows and neck. Look up.Do not separate your palms. | |
| Come up and bend forward in the waist.Place your palms on the ground by the side of your feet. Direct the head towards ground. | Exhale | DO not bend your knees. Keep upper arms and ears together. Bring the forehead closer to the knees. | |
| Strecth back your right leg resting the toes and knee on the ground. Fold your left leg and allow the knee to touch left solder. Relax spinal region. Strecth your chest and look up. | Inhale | Ensure that palms and left foot are in the same line. Relax your spine. Arch your chest and look up. | |
| Release your left leg and keep the body in slant position.Balance the body load on palms and toes.Do not bend any part of the body. | Exhale | Fix the gaze on ground 2 feet for ward from the palms. | |
| Rest your knees on the ground, cataract the stomach. Rest your buttocks on the heels and sit back.Rest your forearms,elbows and head on the ground and relax. | Inhale,Exhale and maintain the breathing. |
Do not move your palms and toes. Do not raise buttocks from the heels. |
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| Come up. Stretch your body forward. Rest your forehead, nose and chest.Raise the stomach and abdomen a little.Keep the knees and toes on the ground. | Exhale and hold the breath. |
Do not disturb your palms and toes. Do not flatten your toes. Keep them straight. |
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| Raise your whole body from the ground. Arch your spine and look up at sky/ceiling. | Inhale | Do not rest the knees on the ground. Balance the body load on your palms and toes. | |
| Raise your spine up directing your head towards ground.Push the chin towards the chest.Press the heels and the entire feet on the ground. | Exhale | Do not move your palms and toes.Do not bend your knees and elbows. | |
| Rest your knees on the ground, contrast the stomach.Rest your buttocks on the heels and sit back.Rest your forearms,elbows and head on the ground and relax. | Inhale,Exhale and maintain the breathing. |
Do not move your palms and toes. Do not raise buttocks from the heels. |
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| Come up and rest your right foot in between two palms,right knee touching the right shoulder.Keep the left leg stretched and rest the toes and knee on the ground.Look up. | Inhale | Ensure that right foot on palms are in the same line.Relax your spine.Arch your chest and look up. | |
| Raise your spine.Bring the left foot forward.Come back to Dwe position. | Exhale | Direct the top of the head towards ground,forehead coming closeup to knees.Do not bend your knees. | |
| Straighten your spine and come back slowly to sthithi.Keep the palms joined in Namaskar mudra. | Inhale | Relax and observe the effect before proceeding to next Namaskar. |