Salute to the Sun

PRANAMASANA

Position 12 Pranamasana or 'prayer pose'

Straighten the body and bring the hands together in front of the chest, reassuming position 1. The breath is exhaled.

Note : This constitutes half a round of Surya Namaskara. To complete the other half, the same movements are performed, the only variation being that the left leg is brought back in position 4, and the right left moved forward in position 9. So, one full round consists of 24 movements, 2 sets of 12, giving a balance to each side of the body in each half round. When position 12 is completed, inhaled while lowering the hands to the side and then commence the second half of the practice with exhalation.

One full round consists of 24 asanas. In an ideal situation these should be performed in a continuous unbroken flow and, except for ashtanga namaskara, each asana should change with each breath. Of course, if you tire within the round, rest after 12 postures by taking a full breath, inhalation, exhalation and inhalation, before commencing the second half. Take more breaths if you need to. The same thing applies to each individual asana and between rounds. Use the time to reorientate your awareness and posture. Ask yourself, 'How do I feel?', and adjust so that you are comfortable, ensuring that the breath is slow and relaxed before you go on.