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All the Yoga asanas begin with the Surya Namaskar. It is also called sun salutation. It is an excellent warm up exercise, which include a sequence of positions and promote flexibility in the limbs. Special benefit is to the beginners, stiff people, and to the elderly, as it helps the body to gain flexibility. It also helps regulate the breath and mind.

Procedure:

1. To start this asana first stand erect. Keep the head and body straight but relaxed. Keep the feet together and knees straight. The arms are relaxed at the sides. Then inhale deeply.

2. Now join both the palms with each other and bring the hand at the center of the chest. The elbows are pushed out of the sides.

3. Inhale. Raise the arms upwards. Complete inhaling, by the time you have stretched your arm.

4. Exhale and bend forward. Touch the ground and keep the hands parallel to the feet. Touch the head to the knees. Exhaling should be completed, by the time your hands touch the ground. Retain the breathe and for about 6 to 8 sec remain in the same position.

5. Now inhale. Move the right leg back away from the body in a wide backward step. Hands and feet should be kept firmly on the ground and the left foot is between the hands. Raise your head.

6. Exhale and bring the left foot together with the right. Now the arms are kept straight. Raise the hips and align the head with the arms.

7. Inhale. Now slowly lower the hips to the floor, slightly raised above the ground. Bend backward.

8. Exhale. Lower the body to the floor as such that the feet, knees, hands, chest, and forehead touch the ground.

9. Inhale. Now slowly raise your head and bend backward, bending the spine to the maximum.

10. Exhale. Slowly keep the arms straight, raise the hips. Align the head with the arms, forming an upward arch.

11. Again inhale. Bend the left leg at the knee taking a wide forward step. Keep the hands firmly rooted, place the left foot on the ground between the hands and lift the head upwards.

12. Exhale. Keep the hands firm in place, bring the right leg forward, so that both feet are together to align them with the hands. Try to touch the head to the knees.

13. Inhale slowly. Raise the arms upward. Bend backward slowly and stretch the arms above the head.

14. Now return to the first position.

15. This is the full procedure of suryanamaskar. Repeat the procedure at least 4 times.