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This aasana (exercise) is performed at sun-rise and starts  with a salutation to Sun God,

Sooryanamaskar (standing) posture: 

Standing errect, without a bend anywhere near knees or spinal cord, close your hands in Namaskar posture. 

Press the hands against each other tightly. The thumbs are together and are made to press into the chest. 

Widen the shoulders and  the lower part of the hands are parallel to the ground. 

Mantra and Sooryanamaskar: 

A Mantra is useful in achieving concentration. It is for the same reason, a mantra is uttered  before a Sooryanamaskar. 


The mantras are 
     Om mitraaya namah 
     Om ravaye namah 
     Om sooryaya namah 
     Om bhaanave namah 
     Om khagaaya namah 
     Om pooshne namah 
     Om hiraNya garbhaaya namah 
     Om mareechaye namah 
     Om aadityaaya namah 
     Om savitre namah 
     Om arkaaya namah 
     Om bhaaskaraya namah 
     Om sri savitra soorya narayaNaaya namah 


Postures and breathing pattern:


Posture 0: Breathe normally.    
Hands in a namaskar posture, wi th thumbs of hands  essing hard into the chest . The lower part of the hands should be parallel to the earth. This is a good exercise to practice how to stand properly. The weight of the body is equally distributed to both the feet. The sagging stomach muscles are pulled in and supported by the upper body. Hence a good exercise    
 for the stomach muscles.  


Posture 1:  Inhale.    
Urdhva namaskaarasana:     
Palms of both hands are  joined, and slowly pulled up with the hands    
endng up to the sides of the ears, body is bent backwards, with eyes looking towards the hands.    
If you cannot hold  palms together, open them but tie the palms with the thumb fingers. This activates the front portion of the body from toes to forehead. This posture is very good for upper and lower back. Hip muscles become stronger , chest becomes wider. Blood circulation increases to the head and hands.  


Posture 2:  Exhale.    
Adharaasana or Uttanaasana:    
The body is bent do wn, with hands stretched down to touch the ground. Ideally the entire palm is supposed to rest  on the ground,  with the head touching the knee bones. This activates the back of the body from heels to head. This is good on the stomach muscles, arms and knee muscles.  


Posture 3:  Inhale.    
Eka paada prasaraNa aasana (One leg behind):    
One leg goes behind and body gets lowered. The two palms will be rested on the ground, the knee of the leg which goes behind touches the ground .    
The head looks up. Complete exercise to both the legs, lower back and chest. 


Posture 4: Exhale.    
Dwi paada prasaraNa aasana or chaturanga danDaasana     
(Both legs behind):    
Second leg joins the first leg with both feet joined (press them to one another), body in a inclined plane. In this posture, only the two hands (palms) and the finers of the legs touch the ground. The head of the body should be at a higher plane and the les will be in a downward slope. The head will be looking straight and focus the eyes to 10 feet in front of the body. Remain in this posture for 15 seconds. Streches the complete body thus  activating the blood circulation.


Posture 5:  Exhale and hold.    
Ashtaanga namaskaraasana:   
The body is lowered to touch the ground at the forehead, chest and the knees. The rest of the body will be up in the air supported by the forehead, chest and knee. Remain in this posture for 5 seconds.  Exercises the back, shoulder and chest muscles.


Posture 6: Inhale.    
Bhujangaasana or Urdhva mukha shvaanaasana:   
From posture 5, pull the body forward with the hands (palms) on the ground and feet touching the ground. The body should be in a curved towards the ground. Excellent for the lower back, shoulders, neck, chest and abdomen. Wrists also get their share. 


Posture 7: Exhale.    
Adho mukha shvaanaasana:  
Pull the body inward, with palms and feet firmly on the ground. Press    
 the feet so that, the heels touch the ground. Don't bend the knees. Extend the spinal-cord to  the maximum. Pull the stomach in. Expand the c    
hest, while pushing the shoulders back. While pushing the head in, try touching the chin to the chest. The body will look like a hill, pointing up towards the sky. Good for feet, calf muscles, thighs, hips, back and neck. Energizes the  limbs - best for athletes, they say.  

Posture 8: Inhale.    
Eka paada prasaraNa aasana:    
same as Posture 3.


Posture 9:  Exhale.    
Adharaasana or Uttanaasana:    
same as Posture 2.  


Posture 10:  Inhale.    
same as Posture 0.  


Frequency of Sooryanamaskars:

There are thirteen mantras and one can perform thirteen OR whatever one can

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