STEP ONE: | STEP TWO: | |
Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. | Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. | |
STEP THREE: | STEP FOUR: | |
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. | |
STEP FIVE: | STEP SIX: | |
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. | Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground. | |
STEP SEVEN: | STEP EIGHT: | |
Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana). | 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. | |
STEP NINE: | STEP TEN: | |
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. | Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. | |
STEP ELEVEN: | STEP TWELVE: | |
Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. | Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. |
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