Technique:
Stand erect on asan leaving two third of space behind and one third in front. Keep the heels joined & toes apart. Both hands should remain in close contact with either side of the body. Breath should be normal and the body absolutely erect.

First Pose
Joining the hands together, bring them in front of the chest in the posture of Namaskar (folded hands) placing roots of the thumbs on the cavity of chest, thumbs and fingers close to each other. The elbows shall be straight, parallel to the ground, shoulders tension free and eyes gently closed. Invoke the Sun as a friend, concentrating on Agya Chakr. Thereafter, recite the Mantra "Om Mitraya Namah."

Second Pose
While inhaling the breath stretch hands up towards the sky. Arms should remain straight close to the ears. The distance between the hands should be as wide as shoulders. Take back the hands with neck. Concentrate on Vishudhi Chakr, which is located on the spine behind the throat.

Third Pose
Bring the arms forward from the front and bend your body down while exhaling breath, keeping the arms close to the ears. Concentrate on Manipur Chakr. (On the spine behind the root of the naval). While bending, the arms should remain stretched and place them on the left and the right side of the feet, the forehead touching the knees, which should remain straight.

Fourth Pose
Inhaling, take the right leg backward with the sole in vertical position keeping the waist downward, chest stretched forward, bend the neck as far back as possible. The point of concentration Swadhisthan Chakr located on the spine behind the root of the reproductory organ.

Fifth Pose
While exhaling take the left leg also to the position of the right leg, close the heels and place the heels on the ground by taking body as far back as possible. Touch the chin on the root of the throat. The point of concentration Sahasrar Chakr, situated in the crown of the head.

Sixth Pose
Inhaling, bring the body in a triangular pose. First place the knees on the ground, then the chest and thereafter the forehead. Stomach should slightly be raised from the ground. Make the breath normal. Concentrate on Anahat Chakr which is situated on the spine behind the heart and which corresponds to the cardiac plexus in the physical body. One important point to be kept in mind here is that the palms, forefingers and feet should not be made to move forward or backward from the places where they are once fixed.

Seventh Pose
Moving the body forward, raise it inhaling, keeping elbows straight, the chest fully stretched forward and the neck bent as far back as possible. In this pose the knees will remain on the ground and the soles in vertical position.
Concentrate: Mooladhar Chakr (on the base of the spine).

Eighth Pose
*Will be the same as fifth pose.

Ninth Pose
*Will be the same as fourth pose.

Tenth Pose
*Will be the same as third pose.

Eleventh Pose
*Will be the same as second pose.

Twelfth Pose
*Will be the same as first pose.

Exhaling, bring the hands in Namaskar (folded) position and then bring them down. This is the first round of Surya Namaskar. In the second round the left leg will go backward instead of the right. The remaining postures will be the same.

• Surya Namaskar makes the body of young Sadhak, comely, active and lustrous; although it is useful for every person of any age.
• The cervical portion in the spine becomes elastic and free from disorders.
• In the third posture our digestive system is set right. The sciatica nerve of the feet is restored to its normal position.
• As the forehead is bent to touch the knees, the lumber portion of the spine becomes more healthy and elastic.
• In the fourth posture, all the organs of abdominal region - liver, spleen etc. are activated. Owing to its direct impact on Swadhishthan Chakr, the circulation of blood remains under control.
• In the fifth pose, the heels are pressed on the ground. As a result our calves are activated and their defects are set right. Similarly when the chin is pressed into the cavity of the throat, our thyroid glands are activated. As a result of this, hormones get mixed into blood in a natural way.
• In the sixth pose, eight organs of the body are touched on the ground. As a result sufficient quantity of blood is supplied to the brain and the heart is strengthened. It is also helpful in the development of our emotional sensibility, lungs, ankles, and forefeet, arms and wrists - all these parts are duly exercised. Intestines and digestive organs are also activated.
• In the seventh pose all the disorders of our generative organ, rectum and feet are removed. This also strengthens Apan and Pran and the waste matter is completely excreted by the bowels. Due to its impact on the palms, not only our hands become strong but also the nerve ending centers inside the palms are so well pressed that all the parts of our body are toned up.
• In the eighth pose benefits similar to those in the fifth position accrue.
• In the ninth posture the benefits derived are similar to those of 4th pose.
• The benefits of the tenth posture and those of third pose are similar.
• In the eleventh posture, the advantages are the same as those of the second pose.
• The benefits of the twelfth pose of Surya Namaskar and those of the first are the same. In the subsequent rounds of Surya Namaskar, the sequence of reciting the Mantras will be as under: -

After performing Surya Namaskar, lie down in Shavasan at least for 2 minutes. The technique of Shavasan is given separately.