Get trained in Surya Namaskar by Raageshwari

1. Pranamasana
Stand straight with both feet touching and facing the direction of the sun. Bring the hands together, palm-to-palm and the inhale and exhale slowly in a rhythmic pattern.

2. Hasta Uttanasana
Stretch the body with inhalation and raising the hands above the head while standing on a flat surface. As the hands are raised gradually, the back momentarily bears the weight of the body which strengthens it.

3. Hasta Paadasana
Inhale and gradually bend forward to rest both the palms on the ground and your forehead or nose on your knees without bending them.

4. Ek Paad Prasarnaasana
Also known as the equestrian pose, this involves inhaling while bringing the right foot to the back of the mat on the toes to resemble a lunge position. Place the left leg at right angles and using the finger tips for support, bend the extended leg at the knee and then look up.

5. Dandasana
Keeping your body straight, hold your breath and shift your left leg back. Gradually shift your weight to your hands and feet.

6. Ashtanga Namaskara
While in the prone position, exhale and lower your body to the floor until eight of your body parts touch the floor including your forehead, chest, and two palms, both knees and both feet. 

7. Bhujangasana
This step is also called the cobra position and involves swinging the body forward, lowering the hips and straightening the arms while inhaling. Following this, tilt the face upwards and arch the back.

8. Adho Mukha Svanasana
Without moving your hands and feet, curl your toes while exhaling and raise your back and hips. Elongate your spine and knees and look at your stomach.

9. Ashwa Sanchalanasana
Shift your right foot between your hands and stretch the left knee outwards. Move your head back and try to push from the hips so as to create a curve.

10. Uttanasana
Exhale and bring the left foot forward next to the right.

11. Hasta Uttanasana
Stretch the body with inhalation and raising the hands above the head while standing on a flat surface. As the hands are raised gradually, the back momentarily bears the weight of the body which strengthens it.

12. Pranamasana
Stand straight with both feet touching and facing the direction of the sun. Bring the hands together, palm-to-palm and the inhale and exhale slowly in a rhythmic pattern.