surya-namaskar.

The word surya means sun, and namaskar means salutations, thus this is the Sun Salutation. Surya-namaskar (or Soorya Namaskaram) is actually a combination of seven different postures; although it seems logical that this was at one time a zodiacal observation (7 planets & 12 zodiac signs), the attributions are lost. The surya-namaskar provides an excellent preliminary to meditation, ritual and physical exercise.

Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart, fingers pointing upwards.

Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head.

Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.

Inhale and slowly lower the hips to the floor, (hips should be slightly raised above the ground) and bend backward as much as possible.

Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum.

While exhaling slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch.

Slowly inhale and and bend the left leg at the knee taking a wide forward step. Keeping the hands firmly rooted, place the left foot on the ground between the hands. Lift the head upwards.

Exhale slowly and keeping hands firmly in place, bring both feet together to align them with the hands. Touch the head to the knees, if possible.

Inhale slowly and raise the arms upward. Slowly bend backward, stretching the arms above the head. Return to position #1.