This type of surya namaskara performed rapidly in 10 steps is helpful in building up the stamina and balancing the Prana.
In 10 steps – Dynamics Suryanamskara the 5th and 9th stages are omitted.
Starting position (Sthiti): Tadasana Stand erect with legs together. Bring the palms together to Namaskara Mudra.
Practice
Step 1
Take the hands above the head while breathing in and bend the trunk backwards
Step 2
- Bend forward while breathing out and touch the forehead to the knees.
- Keep the palms on the floor on either side of the legs.
Step 3
- Breathe in and kick the right leg back and rest on the toes.
- Push the buttocks forward and downwards so that the left leg is at right angle to the ground.
- Look up.
Step 4
- Breathe out and take the left leg back, resting only on palms and toes.
- Keep the body straight from head to toes inclined to the ground at about 30o.
- Take care to maintain the position of the neck in line with the back.
Step 5
- Without shifting the position of the hands and toes, inhale and glide the body forwards.
- While breathing out, rest the forehead, chest, palms, knees and toes on the ground.
- Raise the buttocks off the ground.
- Note that 8 points of body are in contact with the ground; hence the name Sastanga Namaskara (Salutation with 8 parts).
Step 6
- Breathe in and raise the trunk, making the spine concave upwards without shifting the position of the hands and feet.
- Arch the back as far as you can until the elbows are straight.
- Keep the knees off the ground.
Step 7
While exhaling, without shifting the position of hands and feet raise the buttocks, push the head down until the heels touch the ground.
Step 8
Inhale and bring the right leg in between the two hands. Arch the back, making concavity upwards as in step 3 until the right leg is at right angle to the ground.
Step 9
- Breathe out and bring the left foot forward next to the right foot and touch the knees by the forehead as in step 2.
Step 10
- Breathe in and come back to the starting position (Sthiti).
- This completes one round of surya namaskara.
- Repeat 12 rounds.