The full cycle of Surya Namaskar exercises takes about a minute and consists of 12 movements. To do it, you only need silence, calmness, clean air, light and loose clothing (an ordinary bathing suit is better). Be sure to place a rug or blanket on the floor.
1. Stand up straight with your palms together at your chest, as in an Indian greeting.
2. Inhale while raising your arms above your head, as if rushing upward, stretching from toes to fingers.
3. Exhaling, lean forward and try to touch the floor with your hands. Do not force yourself to lean lower than you can at the moment. In general, do all the exercises without effort, easily and naturally.
4. The next movement is performed while inhaling. Place your hands on the floor in front of you and take your right leg back. Left - bend at the knee, transfer your body weight to it. The right leg can also be slightly bent at the knee. Straighten the body so that straight arms touch the floor only with your fingertips. At the same time, tilt your head back a little, and bend the body.
5. Without removing your hands from the floor, take your left leg back, and keep your torso on your toes and palms. When moving, exhale.
6. Performing the following movement, which is called the "position of 8 parts of the body," hold your breath. The hands remain on the floor, the torso drops down, the chest and chin touch the floor.
7. Raising the upper body, head - up and bending, take a breath. At the same time, the hands rest on the floor, and the lower abdomen and legs remain pressed to the floor.
8. Repeat the movement 5 times.
9. Repeat the movement 4 times, but with a change of legs: support on the right leg with the left leg abducted.
10. Repeat the movement 3 times.
11. Repeat the movement 2 times.
12. Repeat the "Indian greeting" 1 time.
Complete the entire cycle with inhalation and exhalation. When the complex is well mastered and performed easily, it can be repeated 5-7 times, but no more.
After finishing the exercises, lie on your back, extend your arms behind your head, stretch, throw your arms over your upper body and relax completely for one minute.
