The first and foremost kind of yoga is Soorya Namaskaara. In this there are 12 aasanaas.
1. Namaskaaraasana (the prayer)
Stand straight facing east, feet together. The feet, buttocks, back, neck and head should lie in the same vertical plane. Fold the two hands together in front of the chest, eyes closed and body relaxed.
Breathe naturally.
2. Oordhva Namaskaaraasana ( the prayer with raised arms )
Raise both the arms above the head, hands folded together. Carry the arms as far back as possible, extending the spine at the same time. try out only how much is possible for you. Dont try too hard.
Inhale the breath while raising the arms.
3. Hastapaadaasana ( the forward bending )
Bend forwards, withdraw the stomach and place the palms of both hands on the ground on either side of the of the feet. Try to keep the hands on the feet if not possible then try only how much you can. Dont try too hard but keep the legs straight at the knees always.
Exhale while bending forward.
4. Ashwa Sanchaalanaasana (the horse)
Retaining the hands where they are ( on the ground on either side of feet), stretch the right leg backwards as far as it goes, bending the left leg at the same time, without altering the position of the left foot .
Inhale deeply while this posture is being attained.
5. Parvataasana (the mountain) :
Move the right foot forward and the left foot backwards so that the two feet lie side by side. Lower the head, left the buttocks as high up as possible. The legs and arms must be straight and the soles of the two feet must be on the ground, the heels also touching the ground.
Exhale deeply.
6. Ashtanga Namaskaaraasana ( salutation with eight points)
This posture is so called because eight body points ( two hands, two knees, two feet, chest and forehead) are made to touch the ground. Lower the body and let the feet and the knees touch the ground. Pull the abdomen in while lowering the chest and the forehead to the ground even as the hands remain on the ground close to the chest. The hips and the abdomen have to be pulled up to keep them off the ground.
Hold the breath outside.
7. Sarpaasana ( the cobra )
Straighten the arms while arching the head and the spine backwards. Lower the hips. Only the hands and feet should touch the ground while the rest of the body remains of the ground.
Inhale deeply, filling the chest with air.
8. Parvataasana ( the mountain )
Regain the position as step no. 5
Exhale while attaining this position.
9. Ashwa Sanchaalanaasana ( the horse )
Attain the position as defined in step no. 4. The right leg must be extended backwards and the left leg brought forwards.
Inhale deeply.
10. Hastapaadaasana ( the forward bending )
Come back to the position defined in step no. 3.
Exhale deeply.
11. Oordhva Namaskaaraasana ( the prayer with raised arms )
Attain the position defined in step no. 2.
Inhale while the body and the arms are lifted up.
12. Namaskaaraasana ( the prayer )
Return to the same position as defined in step no. 1.
Breathe normally.
The cycle of namaskaaraas can be repeated with right foot backward in the step 5 and left leg forwards. This makes the cycle of surya namaskaara as 24 steps. These steps can be repeated upto any times you want. Usually experts suggest that you repeat these 24 steps for 108 times and keep your whole body fit and fine and healthy. Only surya namaskaara if we do for 108 times then it is more than enough to live a healthy life forever. No need to do any other exercise as this yoga includes exercises to whole body. Even it controls your breathing as well. Initially one cannot achieve the 108 steps. We can do this yoga slowly and then faster and faster how much fast you can. Breathing is very important while doing this yoga and if you breath accordingly then you will feel relaxed after doing this exercise. This exercise is a medicine for most of the diseases around us. So why to wait for any other yoga classes. Start this simple yoga and give your body what it likes. Happy Yoga Practice.
