Learn Yoga - Surya Namaskar

Transcript

foreign start the story in namaskar by standing erect facing the Sun keep your feet together and Palms joined in a prayer or namskar pose take deep breaths to regulate your breathing inhale and raise your arms above your head in upward salute or urd of a namaskar tilt slightly backward arching your back look up at your hands exhale slowly and Bend forward placing your palms on either side of your feet and your forehead touching your knees this is uttina Asana inhale and take your right leg back in a big backward step your hands firmly in place and your left foot between your hands tilt your head up with a slow exhalation move your left foot back to where your right foot is keep your arms straight your hips and bring your head close to the floor inhale deeply your body should form an inverted V do not bend your knees this is Ado mocha svanasana exhale and lower the body to the floor let only the forehead chest hands knees and feet touch the floor inhale and lift your chest into the Cobra pose and keep your arms straight and in place exhale and slowly raise your hips to come back to the inverted V or Ado Muka Savannah Asana pose do not bend your knees inhale and move your right leg forward placing your right foot between your hands tilt your head up exhale slowly and rise up bringing your left foot forward to where your right foot is see that the hands and legs are in line and your head touches the knees inhale and raise your arms above your head in the upward salute pose tilt slightly backward arching your back stand firm in place exhale and slowly bring down your hands to your chest in the prayer pose foreign foreign