In this exercise, we salute the sun. Hence, this exercise should preferably be done in the morning. This yoga involves 12 steps and gives exercise to the entire body.
Steps
1. (a) Strand erect with legs together and the hands by the sides of the
body. Look straight with the eyes open (Dakshasana).
(b) Bring the folded hands near the chest and look straight with the eyes open (Namaskara or Salutation). If you so prefer, you may recite the 12 names of he sun, though it is not mandatory.
2. Stretch hands above your head and slowly bend backward from the waist. With the eyes open, lookup (Tadasana or Parvatasana).
3. Bend forward without bending the knees. Place the palms of both the hands flat on the ground in front of you. Try to touch the knees with the nose or the forehead. (Hastapadasana).
4. First take the right leg straight back and bend the knee of the left leg forward. Keep the chest straight and look up, holding the neck backward (Ekapada Prasaranasana).
5. Then, take the left leg straight back so that both the legs come together. You should form an arch and the body weight should be on the hands and the toes (Bhudharasana or Mountain Position).
6. First lift the face keeping it parallel to the ground and straight so that the body weight is on the hands.
7. Then, bring the face down and let the forehead touch the ground, keeping the legs straight (Ashtanga Namaskara)
8. Bend at the waist and look backward (Bhujangasana). After this, repeat the steps (5), (4) and (3) as explained below.
9. Without moving the palms and the toes, straighten the waist and come back to the position as in step (5) (Bhudharasana).
10. Bring the left leg forward, stretch the right leg straight back and come back to the position as in step (4) (Ekapad Prasaranasana).
11. Come back to the position as shown in step (3) (Hastapadasana).
12. Stand erect, come back to the original standing position as in step two (Namaskarasana).
Repeat this exercise three times. Change the position of the legs alternatively. This asana is also done along with the breathing exercise.
Steps
1. (a) Strand erect with legs together and the hands by the sides of the
body. Look straight with the eyes open (Dakshasana).
(b) Bring the folded hands near the chest and look straight with the eyes open (Namaskara or Salutation). If you so prefer, you may recite the 12 names of he sun, though it is not mandatory.
2. Stretch hands above your head and slowly bend backward from the waist. With the eyes open, lookup (Tadasana or Parvatasana).
3. Bend forward without bending the knees. Place the palms of both the hands flat on the ground in front of you. Try to touch the knees with the nose or the forehead. (Hastapadasana).
4. First take the right leg straight back and bend the knee of the left leg forward. Keep the chest straight and look up, holding the neck backward (Ekapada Prasaranasana).
5. Then, take the left leg straight back so that both the legs come together. You should form an arch and the body weight should be on the hands and the toes (Bhudharasana or Mountain Position).
6. First lift the face keeping it parallel to the ground and straight so that the body weight is on the hands.
7. Then, bring the face down and let the forehead touch the ground, keeping the legs straight (Ashtanga Namaskara)
8. Bend at the waist and look backward (Bhujangasana). After this, repeat the steps (5), (4) and (3) as explained below.
9. Without moving the palms and the toes, straighten the waist and come back to the position as in step (5) (Bhudharasana).
10. Bring the left leg forward, stretch the right leg straight back and come back to the position as in step (4) (Ekapad Prasaranasana).
11. Come back to the position as shown in step (3) (Hastapadasana).
12. Stand erect, come back to the original standing position as in step two (Namaskarasana).
Repeat this exercise three times. Change the position of the legs alternatively. This asana is also done along with the breathing exercise.
