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1. | Stand
upright, with folded hands together. |
2. | Place
thumbs under the chin in prayer position, palms together near the heart. |
3. | The
feet are together. |
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1. | While
saying namo Arhantanam, stretch hands outright and shoulder height. |
2. | Bend
backwards, flexing the neck and the head slightly downwards. |
3. | The
spine should be kept as straight as possible and extended, with the eyesight fixed
on the sky. Inhale. |
4. | While
saying namo Siddhanam, lift the hands up and touch them together, Stretch the
body upwards. |
5. |
Reach up as high as possible. |
6. | While
exhaling, slowly bend forward, trying to touch the knees with the forehead. |
7. | Place
the palms on the ground on either side of the feet. |
8. | While
saying namo Ayayiyanam, bring the right leg back and place the foot on the ground
straight behind you, while the left leg is bent. |
9. | Place
the hands near the toes of the left leg. |
10. | The
hands are placed outside of the left leg. |
11. | Touch
the forehead to the ground while exhaling. |
12. | While
inhaling, raise the head while arching backwards and looking up at the sky. |
13. | While
saying namo Uvajjhayanam, extend the left leg back next to the right leg. Exhale. |
14. | Raise
the whole body up on the toes and palms. |
15. | Keeps
the leg the head and the back straight and level like a plank. |
16. | Fix
the vision in front. The palms should be kept flat on the ground. |
17. | While
saying namo loe savva sahoonam, bring the knees, chest and forehead to the ground,
but keep the hips and abdomen up off the ground. Exhale. |
18. | While
saying Eso panch namokkaro, inhaling raise the upper part of the body up to the
waist, supporting it with the palms. Bend the neck back. Look up to the sky. |
19. | While
saying Savva pava panasano, rest the heels on the ground, with the feet flat on
the ground as well. Exhale. |
20. |
Bend the neck in front. Fix the chin in the throat cavity. |
21. | Focus
the vision at the navel. |
22. | Straighten
the legs while lifting the hips, so that the body is like a pyramid or inverted
V. |
23. | While
saying Mangalanam ch savvesim, inhaling bring the right leg forward between the
palms. |
24. | Exhaling,
touch the forehead to the ground. |
25. | Then
look up the sky. |
26. | Let
the left leg remain stretched out in back. |
27. | While
saying Padhamam Havaei Mangalam, while exhaling bring the left leg back to the
front. |
28. | Raising
the hips, bend forward and touch the knees with the nose. |
29. | Place
the sides of the feet on the ground without bending the knees. |
30. | Inhaling,
stand erect in the original prayer position. |
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| | Sunrising
time in the morning. |
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1. | This asana makes
the spine elastic, relieves abdominal disorder, improves functions of the organs,
consolidates muscles and influences the endocrine system. |
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2. | It
also maintains the beauty of the body. |
3. | Along
with that, it increases inner beauty and helps in the spiritual practice of celibacy. |
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Suryanamskar
(Sun salutation)
