Suryanamskar (Sun salutation)
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1.
Stand upright, with folded hands together.
2.
Place thumbs under the chin in prayer position, palms together near the heart.
3.
The feet are together.
 
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1.
While saying namo Arhantanam, stretch hands outright and shoulder height.
2.
Bend backwards, flexing the neck and the head slightly downwards.
3.
The spine should be kept as straight as possible and extended, with the eyesight fixed on the sky. Inhale.
4.
While saying namo Siddhanam, lift the hands up and touch them together, Stretch the body upwards.
5.
Reach up as high as possible.
6.
While exhaling, slowly bend forward, trying to touch the knees with the forehead.
7.
Place the palms on the ground on either side of the feet.
8.
While saying namo Ayayiyanam, bring the right leg back and place the foot on the ground straight behind you, while the left leg is bent.
9.
Place the hands near the toes of the left leg.
10.
The hands are placed outside of the left leg.
11.
Touch the forehead to the ground while exhaling.
12.
While inhaling, raise the head while arching backwards and looking up at the sky.
13.
While saying namo Uvajjhayanam, extend the left leg back next to the right leg. Exhale.
14.
Raise the whole body up on the toes and palms.
15.
Keeps the leg the head and the back straight and level like a plank.
16.
Fix the vision in front. The palms should be kept flat on the ground.
17.
While saying namo loe savva sahoonam, bring the knees, chest and forehead to the ground, but keep the hips and abdomen up off the ground. Exhale.
18.
While saying Eso panch namokkaro, inhaling raise the upper part of the body up to the waist, supporting it with the palms. Bend the neck back. Look up to the sky.
19.
While saying Savva pava panasano, rest the heels on the ground, with the feet flat on the ground as well. Exhale.
20.
Bend the neck in front. Fix the chin in the throat cavity.
21.
Focus the vision at the navel.
22.
Straighten the legs while lifting the hips, so that the body is like a pyramid or inverted V.
23.
While saying Mangalanam ch savvesim, inhaling bring the right leg forward between the palms.
24.
Exhaling, touch the forehead to the ground.
25.
Then look up the sky.
26.
Let the left leg remain stretched out in back.
27.
While saying Padhamam Havaei Mangalam, while exhaling bring the left leg back to the front.
28.
Raising the hips, bend forward and touch the knees with the nose.
29.
Place the sides of the feet on the ground without bending the knees.
30.
Inhaling, stand erect in the original prayer position.
   
time.gif  
  Sunrising time in the morning.
   
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1.
This asana makes the spine elastic, relieves abdominal disorder, improves functions of the organs, consolidates muscles and influences the endocrine system.
2.
It also maintains the beauty of the body.
3.
Along with that, it increases inner beauty and helps in the spiritual practice of celibacy.
   
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