Suryanamaskar combines Yogasanas and Pranayama and brings about the general flexibility of the body preparing it for further Asanas and Pranayama. This is usually done both at sunrise and sunset, facing the Sun.
There are mainly 2 modes of performing Suryanamaskar. In one, there are 12 steps or counts and in the other only 10 in each round. Each stage of Suryanamaskar is accompanied by regulation of breath.
The 12 steps of the Suryanamaskar are as follows:
1. Stand erect with the legs together and palms together. Take the hands above the head and bend the trunk backwards. Here, inhale fully.
2. Bend the body to the bend and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Exhale fully.
3. In this stage, kick the right leg back, take the left knee forward, look up and inhale. Touch the thigh with the heel.
4. In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30 degree. Here exhale completely.
Dharmakaya 