In - Inhale

Ex - Exhale Suryanamaskar or Sun Salutation

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 1. Pranamasana - Prayer pose

Neck upright

Shoulders Back
Forearms Parallel

Weight equally divided on both feet www.kushiyogalaya.com

2.Hastauttanasana

Arms Overhead

Bend the trunk back

Do not bend the knees

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3. Padhahasthasana

Forhead touching the knees

Palms on either side of your feet

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4. Ashwa sanchalasana

toe pointed back

Right thigh is oblique

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 5.Dandasana

Head to heels body in straight line

Arms straight
&
Perpendicular

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 6.Ashtanga Namaskar

Hips must be raised

Chin on floor
Knees on floor Toes curled
Palms and chest on floor

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7.Bhujangasana

Keep the shoulders depressed

toes pointed back

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 8.Adhomukha Svanasana

Arms extended

Heels on ground
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9. Ashwa sanchalasana

toe pointed back

Left thigh is oblique

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10. Padhahasthasana

Forhead touching the knees

Palms on either side of your feet

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11.Hastauttanasana

Arms Overhead

Bend the trunk back

Do not bend the knees

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12. Samastithi

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