Traditional Surya Namaskar Sequence
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1) Stand with the feet together or slightly apart for balance. Bring your hands together into namaskar (prayer position) in front of the chest. Keep the eyes open throughout the practice of surya namaskar. Chant the corresponding surya namaskar mantra.
2) Inhaling, gracefully sweep the arms up over your head and gently arch the spine backwards.
3) Exhaling, sweep the arms forward and down so the hands touch the floor close to the feet and the forehead comes in close to the knees. Please bend the knees if required to allow for greater ease in bringing the head close to the legs.
4) Step the right foot back as far as you can and as you inhale, lift your heart centre up.
5) Step your left foot back and assume a plank position with the spine, neck and head in one straight line, your hands placed beneath your shoulders.
6) On the exhale, lower your knees, chest and chin to the floor and assume ashtanga namaskar (salute with eight parts or points touching the ground). Keep the chin forward and the toes curled under.
7) On the inhale, gently push with your hands and lift the heart off the floor. Keep the elbows bent at a 90 degree angle and come into bhujangasana (cobra's pose).
8) Push with your hands, raise your hips into the air and assume adho mukha svanasana (downward facing dog pose), exhaling. Spread the fingers wide and gently push your heels toward the earth.
9) Look forward at your hands and step the right foot forward as far as you can, close to the hands. Inhale, lift your heart.
10) Step the left foot forward to meet the right hand. Bend your knees a slightly if you need, exhale and bring the forehead in close to your knees.
11) On the inhale, sweep your arms up over your head and gently arch the spine gently—saluting the sun.
12) Exhale, bring your arms down and your hands back into prayer position in front of your heart.