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SURYA NAMASKAR

Steps of Surya Namaskar:-

1. Pranamasan:-
   Stand in an erect position, facing the sun,
   with palms folded near the chest
   in namaskar. Keep the feet
   together and breathe normally.
2. Hasta uttanasana:-
   Breathe in, raise the arms upward,
   and bend backwards with the face
   pointing upwards and towards the sky.
   The back should be arched while
   bending backwards.
3. Pada hastasana:-
   Exhale and keeping knees straight,
   bend down till the head touches the
   knees. The hands should touch the
   floor on either side of the feet with
   the palms flush against the ground.
4. Ashwa-sanchalan-asana:-
   Inhale and stretch the left leg
   backwards, and balance the leg on
   the toes with the heel raised upwards.
   The right leg is bent at the knee and the
   head is lifted upwards to face the sky,
   while the hands remain stretched
   with the palms flush against the floor.
5. Parvatasana:-
   Exhale and keeping the palms flush
   against the ground, the right leg is pushed
   back to stay parallel with the left
   leg. The hip is raised with the head
   bent downwards to face the navel.
6. Ashtanga namaskar:-
   Inhale and lower the hips. The toes,
   knees, chest, and face touch the
   floor while the hips are slightly
   raised.
7. Bhujangasana:-
   Exhale and stretch arms. Lift
   the chest so the back arches and the
   head is bent backwards to face the sky.
8. Parvatasana:-
   Exhale and perform as in step 5
9. Ashwa-sanchalan-asana:-
   Inhale and perform as in step 4
10. Pada hastasana:-
    Exhale and perform as in step 3
11. Hasta Uttanasana:-
    Inhale and perform as in step 2.
12. Pranamasan:-
    Bring back the hands in a folded
    namaskar to the chest, and breathe
    normally as in step 1.