Sooryanamaskar (Sun salutation ) Poses 11 and 12...

pose 11

Pose 11
While inhaling raise both the hands, over the head, bending the trunk
backward , keeping the knees straight.
This pose is as in second step.

Pose 12

While exhaling, stand straight with folded arms in namaskar mudra in front of the chest.



pose 12

This pose is the same as in first step.

In the beginning, body will not be flexible. But don't get back, by regular practice one can become perfect. Pranaamasana,  Padahasthasana, Ashtang namaskar, Bhujangasana, Sumeru asana are involved in Suryanamaskar.

Benefits



Gives complete benefits of pranayama, asanas and exercises.

Gives good exercises to lungs, intestines, kidneys, spleen and liver.

Regular practice makes body active and mind filled with positive thoughts.

Functions of the organs improve, thus immunity will build up.



Sooryanamaskar ( Sun salutation ) Poses 7 to 10....

pose 8

pose 7

 Pose 7
While inhaling, raise the front part of the body, looking upwards towards the ceiling, supported on the palms.

pose 9

Pose 8
While inhaling, raise complete body upwards, supporting on  the feet and palms.

pose 10

Pose 9
While inhaling, stretch back the left leg, as far as possible. Bend the right leg at knee and palms on the side of the right feet. This pose resembles pose 4.

Pose 10
While exhaling, bring the left leg forward up to the right leg, and bend forward to  touch the ground with palms on side of the feet. This pose is padahasthasana as in pose 3.
 

Sooryanamaskar ( Sun salutation ) Poses 4 to 6....

pose 4

 Pose 4
While inhaling stretch the right leg back as far as possible, touching the knee and toes on the floor. Bend the left leg at the knee, keeping palms on the side of the feet, looking upwards.



pose 5

 Pose 5
Holding the breath, stretch the left leg also to the back like the right leg, raising the whole body balancing on toes and palms.

pose 6

Pose 6
While exhaling, go down with the body touching the floor except the abdomen. Keep the feet together and hands on side of the head.

Sooryanamaskar ( Sun salutation ) Poses 1 to 3...

pose 1

 Sooryanamaskar means offering prostrations to the sun. A simplified one is given here. At the age of six Sooryanamaskar can be done. Twelve poses constitute one Sooryanamaskar. This should be in a continuous motion from one pose to the other.
Stand straight in a normal standing position with hands by the side of the body.

Pose 1
Stand erect, keeping toes together and knees straight. The arms should be folded and bring in front of the chest in namaskar mudra. Thumbs should
be in front of the chest.



pose 2

Pose 2
Inhale slowly . While inhaling, bend trunk backwards. Knees should be straight.

Pose 3

While exhaling , slowly bend forward and touch the ground with the palms, keeping on the side of the feet. Knees should be straight.

pose 3