** Posture: Surya-namaskar - Sun Salutation ** Translation: Surya is a Sanskrit word that signifies sun. Namaste is the Hindi term for Namaskar, which comes from the root nam, which means to bow. Namaskar is a Sanskrit word that signifies salutation, greeting, or praise. ** Pronunciation: soor-yee-ah-nahma-skar ** Difficulty: (3) FIRST STEP: Stand with both feet touching in the direction of the sun. At the heart, bring the palms of the hands together, palm to palm. SECOND STEP: Inhale and raise your arms to the sky. Bend backwards slowly, stretching arms above head. STEP THREE: Exhale softly while leaning downward and respectfully contacting the earth with your hands until your hands are in line with your feet and your head is touching your knees. STEP FOUR: Inhale and take a broad backward stride with the right leg away from the torso. Keep your hands and feet firmly planted on the ground, with your left foot nestled between your hands. Raise your brows. STEP FIVE: Bring the left and right feet together while exhaling. Maintain an upward arch by keeping your arms straight, raising your hips, and aligning your head with your arms. STEP SIX: Exhale and lower your body until your feet, knees, hands, chest, and forehead are all on the earth. STEP SEVEN: Inhale and steadily lift your head and bend backward as far as you can, bending your spine to the utmost extent feasible (as in the naga-asana). STEP EIGHT: Bring the left and right feet together while exhaling. Maintain an upward arch by keeping your arms straight, raising your hips, and aligning your head with your arms. STEP NINE: Inhale and take a broad backward stride with the right leg away from the torso. Keep your hands and feet firmly planted on the ground, with your left foot tucked in between your hands. Raise your brows. STEP TEN: Exhale softly while leaning downward and respectfully contacting the earth with your hands until your hands are in line with your feet and your head is touching your knees. STEP ELEVEN: Inhale and lift your arms to the sky. Bend backwards slowly, stretching arms above head. STEP TWELVE: Stand with both feet touching in the direction of the sun. Bring your hands together at the heart, palms to palms.