A Practice of Solar Vitalization
Surya namaskara is a series of twelve physical postures. These alternating backwards and forward bending asanas flex and stretch the spinal column and limbs through their maximum range. The series gives such a profound stretch to the whole of the body that few other forms of exercise can be compared with it.
The practice should be mastered by first becoming familiar with the postures individually and then as a whole. Synchronizing the breath with the movements is the next step. When this is achieved it will be found that the breathing sequence complements each posture, and to breathe in any other manner would be awkward and difficult. The basic breathing principle followed is inhalation during backward bending postures due to expansion of the chest, and exhalation with forward bending postures due to compression of the chest and abdomen.
Begin by repeating three rounds of the whole sequence of asanas. A single round is completed by first stepping with either the left or right leg and continuing with the same leg returning to the first asana. This sequence is then repeated with the other leg returning back to the first asana. This is one round. Try to do six rounds building up to twelve or more rounds daily.