How to Perform Surya Namaskar

Step-by-Step Guide

1. 1

   Step 1: Join your palms and stand straight.

   Make the salutation: ॐ मित्राय नमः (om mitrāya namaḥ).
2. 2

   Step 2: Raise your hands and stretch them back.

   Make the salutation: ॐ रवये नमः (om ravaye namaḥ.) , Make the salutation: ॐ सूर्याय नमः (om sūryāya namaḥ). , Make the salutation: ॐ भानवे नमः (om bhānava namaḥ). ,  Make the salutation: ॐ खगाय नमः (om khagāya namaḥ). , Make the salutation: ॐ पूष्णे नमः (om pūṣṇe namaḥ). , Make the salutation: ॐ हिरण्यगर्भाय नमः (om hiraṇya garbhāya namaḥ). , Make the salutation: ॐ मरीचये नमः (om marīcaye namaḥ). , Make the salutation: ॐ आदित्याय नमः (om ādityāya namaḥ). , Make the salutation: ॐ सवित्रे नमः (om savitre namaḥ). , This is the same as step 2, without a stretch.
   
   Make the salutation: ॐ अर्काय नमः (om arkāya namaḥ). , Make the salutation: ॐ भास्कराय नमः (om bhāskarāya namaḥ).
3. 3

   Step 3: Bend down and try to hold your ankles with your hands.

4. 4

   Step 4: Place the right foot at the back

5. 5

   Step 5: left foot under the torso and look straight.

6. 6

   Step 6: Put both legs together at the back

7. 7

   Step 7: keep your elbow straight and keep your spine straight.

8. 8

   Step 8: Bend your elbows and push your body towards the floor

9. 9

   Step 9: keeping it stiff like a push-up.

10. 10

    Step 10: Push your hips towards the floor

11. 11

    Step 11: hands straight

12. 12

    Step 12: chest up and stretch your shoulders up.

13. 13

    Step 13: Keep your hands in the same position

14. 14

    Step 14: raise your hip and back to form a curve.

15. 15

    Step 15: Retract to form position as in step 4 using the opposite legs.

16. 16

    Step 16: Retract to form position as in step 3.

17. 17

    Step 17: Stand straight as you raise your hands above your head.

18. 18

    Step 18: Bring your hands back to the position in step 1.

Detailed Guide

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