1. Stand facing the sun (facing east if indoors) with both feet touching. (Position #1)
   
2. Bring the hands together, palm-to-palm, at the heart. (Position #1)
   
3. Inhale and raise the arms upward. Slowly bend backward as much as you can, stretching arms above the head. (Position #2)
   
4. Exhale slowly bending forward, touch the earth keeping the hands in line with the feet, head-touching-knees. (Position #3)
   
5. Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head. Push your abdomen towards ground. (Position #4)
   
6. While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch. (Position #5)
   
7. Inhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground. If you stay in this position for more than 5-10 seconds you can breathe normally. (Position #6)
   
8. Inhale and slowly lower the hips to the floor, (Pelvic bone should be slightly raised above the ground) and bend backward as much as possible. (Position #7)
   
9. While exhaling slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch. (Position #8)
   
10. Slowly inhale and bend the left leg at the knee taking a wide forward step. Keeping the hands firmly rooted, place the left foot on the ground between the hands. Lift the head upwards. (Position #9)
    
11. Exhale slowly and keeping hands firmly in place, bring both feet together to align them with the hands. (Position #10)
    
12. Touch the head to the knees, if possible. (Position #10)
    
13. Inhale slowly and raise the arms upward. Slowly bend backward, stretching the arms above the head. (Position #11)
    
14. Return to position #1. (As shown in Position #12)

-- Surya Namaskar
-- SARAL breathing for longevity & balanced thinking
-- Saral Pranayama