There are 12 Postures in this Kriya . Before Starting the Kriya , Stand erect with heels joined together and front of the feet a little apart.

Advantages

Suryanamaskara is actually a composite exercise containing seven different asanas. Stomach, lungs, liver, spleen; intestines and spinal cord are strengthened by its regular practice. The entire body, specially the waist, gains in elasticity.

First Position of Suryanamaskara

Keep your folded hands in the Posture of namaskara in the centre of your chest (Hridaya Chakra). The elbows should remain stretched outwards. Now recite the first of the twelve Mantras given below.

Second and Eleventh Position of Suryanamaskara

While inhaling the breath, stretch your hands up and take them as far back as you can beyond your head. But your arms must remain straight and should touch your ears. Bend back your body from waist upwards as far as you can.

Third and Tenth Position of Suryanamaskara

Now bring your arms forward from the front and bend your body down. Try to put the palms of your hands on the ground and place them beside your feet. In this state, try to touch the knees with your nose, without bending the knees. Exhale.

Fourth Position of Suryanamaskara

Now take the left leg backward, bend your right knee and let it take position between the two arms, with the hands sticking to the ground. The hands and the right foot should be in one line. Now bend the neck as far backward as you can, throwing the chest out. Inhale.

Fifth and Eighth Position of Suryanamaskara

Exhale the breathe and take your right leg also to the position of the left leg. Put your heels completely on the ground. Raise your hips upwards, touch your chest with your chin and look backward though your leg.

Sixth Position of Suryanamaskara

Place all your limbs on the ground except your hips which. Should be slightly raised from the ground .your forehead, chest and knees should touch the ground. Make your breath normal.

Seventh Position of Suryanamaskara

Now raise up the front portion of your body up to the chest, giving as little pressure on hands as you can. Inhale. Bend your neck as far back as you can this posture is like Bhujangasana.

Eighth Position of Suryanamaskara

Now take the right leg backward, bend your left knee and let it take position between the two arms, with the hands sticking to the ground. The hands and the right foot should be in one line. Now bend the neck as far backward as you can, throwing the chest out. Inhale.

Second and Eleventh Position of Suryanamaskara

While inhaling the breath, stretch your hands up and take them as far back as you can beyond your head. But your arms must remain straight and should touch your ears. Bend back your body from waist upwards as far as you can.

Fourth Position of Suryanamaskara

Now take the left leg backward, bend your right knee and let it take position between the two arms, with the hands sticking to the ground. The hands and the right foot should be in one line. Now bend the neck as far backward as you can, throwing the chest out. Inhale.

Sixth Position of Suryanamaskara

Place all your limbs on the ground except your hips which. Should be slightly raised from the ground .your forehead, chest and knees should touch the ground. Make your breath normal.

Ninth Position of Suryanamaskara

Now take the right leg backward, bend your left knee and let it take position between the two arms, with the hands sticking to the ground. The hands and the right foot should be in one line. Now bend the neck as far backward as you can, throwing the chest out. Inhale.