Surya Namaskar " A complete yoga

INSTRUCTIONS:

1. Stretch your hands up and come first into Namaskar mudra


2. Then stretch your arms up, gently arch back.


3. As you exhale we are going to reach forward and down and if you need to bend your knees to get your palms down onto the mat.


4. If you can't get your palms down you might get fingers.


5. Now we move to ashawsanchan, the equesttrian pose, step your right keg back as much as you can and rest the right knee down on the floor stretch the toes out behind.


6. Press the fingertips all the pounds down and look up.


7. Gently press the palms down curl the right two under pick up the right knee, your body should be in nice straight line, you are going to move into the plank or pushup like position by sliding the left leg back.


8. Now gently ring the knees down


9. Bring your chest down between your hands, keeping the hips up and the elbows stocked into the body and rest your chin down on the mat.


10. Inhale and gently slide forward, elbows are tucked in bent. 


11. You are gonna try to look up if you can.


12. Stretch your toes out on the mat behind you press the palms down into the floor.


13. And going straight up into the invereted 


14. Coming back into the equistrain pose from this inverted V


15. Just swing your leg between the hands and gently place your left knee down into the mat and lookup, try have your palms down.


16. Gently curl your left toe under pick up your left knee.


17. Take a giant step forward with your left leg, now can either have your knees bent , fingertips just touching the floor, and try to come to table top position


18. Arching back softly