Starting Position: Stand erect with feet together and hands folded.
I. Raise the anns sideways and upward above the head, join them together, bend the trunk backward. Inhale.

2. Bend the body forward and downward, forehead touching the knees, palms touching the ground on either side of the feet, knees straight. Exhale.

3. Crouch and place the right leg backward, make it as straight as possible with the left knee between the anns, back arched, chest held high and head up. Inhale.

4. Take the left leg backward, in line with the right leg and rest only on palms and toes, keep the body straight from head to toes. Exhale and hold the breath.

5. Bend the knees, rest them on the floor without changing the position of the palms and toes, touch the forehead on the ground. While taking the position inhale, and then exhale.

6. Without moving the palms and toes, come forward, perfonn a dip by bending the anns, body weight on palms and toes. While taking the position inhale, and then exhale.

7. Straighten the anns, back well arched, head up, without changing the position of the palms and toes. Keep the knees off the ground. Inhale.

8. Raise the hips, keep the anns and legs straight, heels touching the ground, bring the head between the anns. Exhale.

 9. Same as Sth position. Inhale and exhale.

10. Take 3rd position with right leg between the arms. Inhale. 11. Return to 2nd position and exhale.

12. Inhale and return to starting position.

  There are two modes of performing Surya Namaskar.
In one, there are twelve steps and in the other ten.
In the ten-step Surya Namaskar , the 5th and 9th steps are omitted.
                                   

First Edition: 15th August, 1986
Second Edition: 24th April, 1991
Third Revised Edition: 18th October, 1996
@ Sri Aurobindo Ashram Trust
Illustration demonstrator: Gopal