Plate #20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31
TECHNIQUE: SOORYA NAMASKAR OR SUN EXERCISE
This exercise is called soorya namaskar because it is practiced in the early morning facing the sun. The sun is considered to be the deity for health and long life. In ancient days, this exercise was a daily routine in the daily spiritual practices. One should practice this at least twelve times by repeating twelve names of the Lord Sun. This exercise is a combined process of Yoga asanas and breathing. It reduces abdominal fat, brings flexibility to the spine and limbs, and increases the breathing capacity; it is easier to practice asanas after doing soorya namaskar.
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Plate 20
Position No. 1
Face the sun. Fold the hands. Legs together, stand erect.
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Plate 21
Position No. 2
Inhale and raise the arms. Bend backward.
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Plate 22
Position No. 3
Exhale and bend forward till the hands are in line with the feet. Touch the knees with your head. In the beginning, the knees may be slightly bent until the head can touch them. After some practice, the knees should be straightened.
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Plate 23
Position No. 4
Inhale and move the right leg away from the body in a big backward step. Keep the hands and left foot firmly on the ground, bending the head backward. The left knee should be between the hands.
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Plate 24
Position No. 5
Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees off the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot.
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Plate 25
Position No. 6
Exhale and lower the body to the floor. In this position, known as sastanga namaskar or eight-curved prostration, only eight portions of the body come in contact with the floor: two knees, two hands, chest, and forehead. The abdominal region is rasied and, if possible, the nose is also kept off the floor, the forehead only touching it.
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Plate 26
Position No. 7
Inhale and bend backward as much as possible, bending the spine to the maximum.
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Plate 27
Position No. 8
Exhale and lift the body. Keep the feet and heels flat on the floor.
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Plate 28
Position No. 9
Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly. (Same as Position No. 4)
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Plate 29
Position No. 10
Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.
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Plate 30
Position No. 11
Raise the arms overhead and bend backward inhaling, as in Postion No. 2
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Plate 31
Plate #31
Position No. 12
Exhale, drop the arms, and relax.
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