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Position
1
Stand erect with palms folded at chest, facing the rising sun. Recite : Om
Mitra Mitraaya Namah
Position
2
Throw up the arms. Tilt the head up. Gaze parallel to the arms. Inhale
deeply.
Position
3
Swing the body down. Place the palm squarely on the ground (You may be unable to do it initially,
but your body will become
flexible gradually). Palms should be parallel to feet.
Face should be between knees. The knees should never be bent (even if you
do not touch ground, do not bend knees). Exhale completely.
Position
4
Throw the left leg back, with toes and knee touching the ground. Bend
the right leg at the knee. Press foot firmly on the ground. Look up at the
Sun. Inhale.
(Remember alternative leg will be used for each round)
Position
5
Throw back the right leg also. Swing the back and loins up, forming an
arch of the entire body with palm and the feet resting on the ground.
Retain the breath.
Position
6
Lower the entire body so that the forehead, chest, two palms, two knees
and the two toes alone touch the ground. None of the other portions of
the body should touch the ground. Complete Exhalation. (This is Sastanga
Namaskaar involving 8 parts of the body).
Position
7
Raise the head up, bending the trunk backwards as you do, down to the hip.
Inhale.
Position
8
Same as position 5, i.e, your body forming an arch over the ground with
feet and palms resting on the ground. Inhale.
Position
9
Draw the right leg forward. Assume position 4. Hold the breath.
Position
10
Same as number 3, i.e., swing the body down and place the palms squarely on
the ground. Exhale.
Position
11
Same as position 2.
Position
12
Same as position 1. |
