1.Pranamasana (Prayer Pose):
Stand at the front of your mat with hands pressed together in prayer position, palms touching your chest.
2.Hastauttanasana (Raised Arms Pose):
Inhale and stretch your arms upwards, arching your back gently while keeping your feet firmly planted.
3.Hasta Padasana (Hand to Foot Pose):
Exhale and bend forward from the hips, keeping your spine straight. Try to touch your hands to the floor on either side of your feet.
4.Ashwa Sanchalanasana (Equestrian Pose):
Inhale and step your right leg back, keeping your left knee bent and hands on the floor. Look upward while keeping your left foot between your hands.
5.Dandasana (Stick Pose):
As you exhale, step your left leg back to join the right leg. Your body should be in a straight line, with arms supporting your weight and palms pressing against the floor.
6.Ashtanga Namaskara (Salute with Eight Limbs):
Slowly lower your knees, chest, and chin to the ground while keeping your hips lifted. Eight points of your body (two hands, two feet, two knees, chest, and chin) touch the floor.
7.Bhujangasana (Cobra Pose):
Slide forward and raise your chest, arching your back while keeping your hands beneath your shoulders. Look up, keeping your navel pressed against the floor.
8.Adho Mukha Svanasana (Downward-Facing Dog Pose):
Lift your hips and push back, forming an inverted V-shape with your body. Palms should be flat on the floor, and heels should be pressing towards the ground.
9.Ashwa Sanchalanasana (Equestrian Pose):
Inhale and step your right foot forward between your hands, similar to Pose 4. Look upward, keeping your left foot on the ground.
10.Hasta Padasana (Hand to Foot Pose):
Exhale and bring your left foot forward to meet the right foot. Keep your palms on the floor, touching your feet or the ground.
11.Hastauttanasana (Raised Arms Pose):
Inhale deeply and raise your arms upward, arching your back slightly and looking up.
12.Pranamasana (Prayer Pose):
Exhale and return to the starting position, with your palms pressed together in front of your chest.
These 12 poses make up a complete round of Surya Namaskar. You can repeat the sequence multiple times for a more extended practice.