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.
Take the hands above the head while breathing in and bend the trunk backwards
- Bend forward while breathing out and touch the forehead to the knees.
- Keep the palms on the floor on either side of the legs.
- 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.
- 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.
- 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).
- 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.
While exhaling, without shifting the position of hands and feet raise the buttocks, push the head down until the heels touch the ground.
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.
- Breathe out and bring the left foot forward next to the right foot and touch the knees by the forehead as in step 2.
- Breathe in and come back to the starting position (Sthiti).
- This completes one round of surya namaskara.
- Repeat 12 rounds.