S urya N amaskara or S un S alutation · Part 2

Raise the upper body upto the navel. Keep the palms on the ground. . Parvatasana : Exhale, lift the hips up and lower the head and chest downwards in an inverted ‘V’ posture. Keep the head between the arms and feet on the ground. . Ashwasanchalanasana : Inhale, bend the right leg and bring it forward. Keep the right foot on the ground between the arms and left leg backward with the knee touching the ground. Arch the spine back, look up between the eyebrows centre. . Padhastasana : Exhale, bring the left leg forward and place the left foot beside the right foot. Place the hands on the ground by side of the feet. Try to touch the forehead to the knees without bending the knees. . Hastottanasana : Inhale, raise both the arms up; stretch the body as much as possible and bend backwards without bending the knees. . Namaskarasana : Exhale, come back to the original position. Slowly bring the arms down and join the palms together in front of the chest in namaskara mudra . Fig. . : . Ashwasanchalanasana, . Padhastasana, . Hastottanasana, . Namaskarasana This is one round of Surya namaskara . Repeat the same process of twelve steps by using the other leg in fourth position ( Ashwasanchalanasana ). •• Perform while maintaining good physical balance. •• Perform every step with breathing pattern. •• Avoid this in case of high blood pressure, fever, slipped disc and hernia. •• Do not practise beyond one’s capacity. •• Stimulates and balances all the systems of the body. •• Increases concentration and calmness. •• Helps in curing constipation. •• Improves blood circulation all over the body, and reduces fat. •• Helps in removing carbon dioxide from the lungs replacing with fresh oxygen and improves brain function by bringing oxygenated air by blood to the brain. Health and Physical Edcation - XI