Guidelines for Surya Namaskar

5. In parvatasana (positions 5 and 8), try to bring the heels onto the floor. Once again, this may be difficult at first, but practice will stretch the hamstring muscles, bringing the heels closer.

6. Confusion often occurs while moving from position 5 (parvatasana) to position 6 (ashtanga namaskara). The following points may be observed. From position 5, simply bend the knees until they touch the floor. Then bend the elbows, moving the torso straight down, until chest and chin touch the floor also. This will naturally arch the spine and keep the buttocks raised.

Similarly, when moving into position 7 (bhujangasana), the trunk can be pushed forward, straightening the legs, until the body is flat on the floor. Then, with the help of the arms, raise the torso into position. Dividing each asana into stages, and taking each slowly, will give a better coordination and understanding of the correct postures.

7. Retaining the exhaled breath in position 6 (ashtanga namaskara), may prove difficult at the beginning, or if the series is performed slowly. In this case it is advised to either move from position 5, through 6 into 7 in one continuous movement, pausing only in positions 5 and 7, or to hold position 6 and adjust the breath according to your needs.

8.Older and weaker practitioners may find the effort of pushing up from position 7 (bhujangasana) into position 8 (parvatasana) too great. For them, it is advisable to move from bhujangasana into a position with hands and knees on the floor (as in marjariasana). From this posture, the movement into parvatasana is less difficult.

9. If the full series of 12 postures proves too strenuous, a modified form of 9 postures can be practised. This consists of moving from positions 1 to 5 and back up again from 8 to 12, leaving out the middle group of postures (6 and 7).