Pose First

Stand on a blanket or carpet facing the sun. Keep your knees, toes and heels together. Keep the waist, back, neck, spine
and head erect. Bend both your arms at the elbow, bring both palms in the manner of doing salutation. (See picture 49/1).
This is the final stage of this first kriya.

OM Mitraya Namah

OM Oh Sun, friend of the Universe, Salutation to you.

Pose Second

Inhale and raise both your hands upwards. Retain your breath and bend backward from the waist. (See picture 49/2).
Stretch the entire body as much as possible along with the legs. This is the final stage of the second kriya.

OM Ravaye Namah

OM Oh Sun, bringer of the motion in Universe, Salutation to you.

Pose Third

Exhale and bend forward. Put your palms slowly on the ground by the side of your feet.
Keep all your fingers and toes straight. The legs should also be straight. Touch your knees with your head. This is
the final stage of the third kriya.

OM Suryaya Namah

OM Oh Sun, river of life, Salutation to you.

Pose Fourth

Keep both palms on the ground as is done in the third kriya. Inhale. Stretch the left leg backward as far as
possible. Sit on your bended right leg. Push the chest forward. (See picture 49/4). Bend the neck backward and look
towards the sky. This is the final stage of the fourth kriya.

OM Shanava Namah

OM Oh Sun, full of light, Salutation to you.

Pose Five

Straighten both your arms and put the palms firmly on the ground. Exhale. Stretch the right leg backward. Now keep
both legs parallel. Let both palms, heels, knees remain together. The weight of the whole body should be on the
toes and palms. (See picture 49/5). Stretch the whole body.

OM Khagaya Namah

OM Oh Sun, mover in the sky, Salu- tation to you.

Pose Six

Keep your han’ds and palm on the ground after breathing out. Now put your head, chest and knees on the ground by
bending the arms at the elbows. Come to the position of doing Astang Pranam. (See picture 46/6). In Astang Pranam
all eight limbs touch the ground. Eight limbs are as follows: 2 palms, 2 knees, 2 heels, chest and head.

OM Pushne Namah

OM Oh Sun, sustainer of the world, Salutation.to you.

Pose Seven

Continue to keep the palms firmly on the ground. Inhale and straighten your arms. Lift the body up to the navel
region. Push the chest forward. Take the neck backward. Look towards the sky. Stretch the legs backward. I ,et the
heels face the sky. Come to the position of Bhujangasan.

OM Hiranyagarbnya Namah

OM oh Sun, full of illumination, Salutation to you.

Pose Eight

Keep the palms firm on the ground. Inhale and lift your buttocks. Keep the head in between your arms. Place the
heels, toes on the ground. Stretch the waist backward. Keep both legs straight together from the toes to the waist.
Exhale fully. Pull in the stomach.

OM Marichaye Namah

Om Oh Sun, Lord of Rays, Salutation to you.

Pose Nine

Keep the palms firmly on the ground. Inhale and bring the left leg forward bending it at the knee. Put the left leg
near the palm and come to the position of thefourth kriya of the Suryanamaskar. In the fourth kriya, the right leg
is stretched backward. Push the chest up. (See picture 49/9). Bend the shoulders. Look towards the sky.

OM Adityaya Namah

OM Oh Sun, saviour of the world, Salutation to you.

Pose Ten

Keep both palms firm on the ground. Keep also the right leg parallel to the left leg, fixed on the ground. Exhale
and come to the position of the third kriya of Suryanamaskar. Place the head on the knee.

OM Savitre Namah

OM Oh Sun, creator of the world, Salutation to you.

Pose Eleven

Inhale and stand straight. Raise your hands upwards. Hold your breath. Bend the back, neck, head and arms
backwards. Come to the position of the second kriya of Suryanamaskar. Stretch the whole body along with the legs as
far as possible.

OM Arkaya Namah

OM Oh Sun, remover of impurity, Salution to you.

Pose Twelfth

Exhale fully and stand straight. Keep your hands and palms folded on the chest in the form of doing salutation.

OM Bhaskaraya Namah

OM Oh Sun, maker of light, Salutation to you.