Surya namaskar is one of the most essential practices of yoga that people learn in order to find better physical and mental health. The basic surya namaskar series is made up of twelve steps with 6 different poses. It is an affective way to loose weight while also gaining better body awareness and
control.

Surya namaskar is also known for its ability to raise heat in the body, increasing blood circulation and strengthening the muscles. If practiced daily, it can add vitality and health to support the body and the mind.

Surya Namaskar means sun salutations, so the practice is usually done in the early morning before eating breakfast. It is a way to meet the new day and give your life more energy to confront challenges that arise.

1: Come to a standing position with the hands together near the heart. The feet are either touching or you can give a few inches of space for balance.

2: Reach the hand towards the sky, giving a slight arch in the upper back. The eyes should look back towards the sky behind the body.

3: Bend forward from the waist. Keep the spine straight and long as you reach your hands towards your toes. If you cannot reach your tones, place your hands either on your knees or shins.

4: Place the outside of the feet and step the right leg back in a lung. The right knee should move towards the ground as your lift the chest towards the sky, pointing your gaze up and back. Feel the stretch through the left leg.

5: Bring the left leg back to meet the right. There should be a little space between the ankles. Press through the hands and you lower the chest towards the ground while raising the hips up and back towards the wall behind you. Try to extend the knees fully, or as much as comfortable. Try to make a upside down v shape with the body.

6: Rock the body forward towards the hand. As you do this lower the knees to the ground, then the chest, and finally touch the chin. The hips should be off the ground slightly. You can do this by shortening the distance between the chest and knees. The hands should rest just beside the chest.

7: Now press the hand into the ground which will raise your chest off the ground. As you lift slight the body slightly forward, closing the gap between the hips and the ground. You should press through the hands until your chest is broad and you back is arches. Gaze is up and behind the body.

8: Press through the hands now, raising the hips towards the sky, returning the body the the upside down V shape. Press through the hands to extend the arms while straightening the knees..

9: Step the right leg forward in between the hands, reaching into the lunge position with the back arched and full stretch through the legs.

10: Bring the left leg forward in between the hands, coming again into a forward bend as the head moves towards the knees. Remember to keep the spine straight.

11: Finally reach towards the sky as you bend at the waist. Try to keep the spine straight as you move upwards towards the sky. When you reach the top, try to give a slight arch to the back.

12: Return to prayer position with the hands at the heart.

This is one side. Now do the same order of poses, but instead of bringing the right leg back on the lunge, bring the left leg back. Also on the final lunge bring the left leg forward instead of the right. After you have completed both side, you have finished 1 round. You can practice up to 12 if you are a beginner.