Twelve Techniques Body Position of Yoga Surya Namaskar

Yoga therapy involving breathing techniques with certain body position, some yoga exercise usually doing by yogamusic instrumental for stimulating emotional and energy, some techniques such as “Yoga-Surya Namaskar” with twelve post different techniques, which started and finished by sunbathing with Laying down, heels together, arms by your side, palms facing upward and regulate breathing, so that you really feels relax, it’s call “Shivasana”. Then start with Surya Namaskar exercise that including twelve different techniques, they are:

Inhale and maintain in standing position with hands joined together near chest, feet together and toes touching each other.
Raise the arms upward. Slowly bend backward, and stretching arms above the head.
Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing.
Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded.
Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line.
Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor.
Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but don't bend the arms. Keep the knees and toes on the floor. Push the neck backwards and look upwards.
Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.
Hold the breath as in position 8, bring the left leg to the front and place it in between the hands while the right foot stays in place with the right knee and right toes touch the ground.
Exhale and bring the right leg forward and place it in between both the arms.
Raise the arms upward. Slowly bend backward, stretching arms above the head.
Hands joined together near chest, feet together and toe touching each other.

Then you should been completing the exercise with Shivasana regulation. As additional you could find guide book for learning yoga Here.
Have fun and enjoy your free time with yoga. Happy Yoga with Music Instrumental.