1.Face the sun. Fold the hands. Legs together, stand erect.
2.Inhale and raise the arms. Bend backward.
3.Exhale and bend forward till the hands are in line with the feet. Touch the knees with your head. In the beginning, the knees may be slightly bent until the head can touch them. After some practice, the knees should be straightened.
4.Inhale and move the right leg away from the body in a big backward step. Keep the hands and left foot firmly on the ground, bending the head backward. The left knee should be between the hands.
5.Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees off the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot.
6.Exhale and lower the body to the floor. In this position, known as sastanga namaskar or eight-curved prostration, only eight portions of the body come in contact with the floor: two feet, two knees, two hands, chest, and forehead. The abdominal region is raised and, if possible, the nose is also kept off the floor, the forehead only touching it.
7.Inhale and bend backward as much as possible, bending the spine to the maximum.
8.Exhale and lift the body. Keep the feet and heels flat on the floor.
9.Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly. (Same as Position No. 4.)
10.Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.
11.Raise the arms overhead and bend backward inhaling, as in Position No. 2.
12.Exhale, drop the arms, and relax.
It was one round with right foot, let's do the same with the left foot (left foot backward, then forward), and so we carried out a full Sun Salutation.
And I found a good video for you:
Om Namah Sivaya ✿
