The Surya Namaskar complex consists of seven repetitive asanas. This will be explained by the experts who conduct the https://www.julianalucky.com/post/10-best-yoga-breathing-pranayama-exercises.
Pranamasana: stand upright, feet together, hands gesture “namaste”. Eyes closed, try to relax the body as much as possible and concentrate on the energy of the rising sun.
Hasta Uttanasana: As you inhale, raise both hands above your head. Palms turned forward, bend backwards, inhale smoothly. Focus attention on the spine.
Padahasanasana: As you exhale, bend down. It is desirable to touch the floor with hands near the feet, if the stretching allows it. Lean your head against the knees. Knees should not be bent, but it is possible to keep them slightly bent at the initial stages. Concentrate in the area of the second chakra.
Ashva Sanchalanasana: inhale, then, as you inhale, straighten the right leg backwards, parallel to the floor, as far as the stretching allows. Bend the other leg at the knee. Palms on the floor for balance, arms straight. Let’s look up. Let’s focus our attention on the Ajna Chakra area.
Parvatasana: as you exhale, move your left foot backwards and put it with the right one, so that the legs are parallel to each other. Lift the buttocks at the same time and put the head between the hands, eyes should be directed at the knees. The body should form a triangle. Fixation of attention in the area of Vishuddha Chakra.
Ashtanga Namaskara: asana is a touching the floor with eight points. While holding the breath after exhaling, bend the knees and lower them to the floor. After that, the chest and chin are lowered to the floor, and the buttocks should be kept elevated. Focusing on the tension of the back muscles.
Bhujangasana: Breathe in, pushing your torso up and forward while lowering your hips. Bend the spine in the chest area. Let us look up. The legs are on the floor, the body is supported by the arm muscles. Fix your attention on the Muladhara chakra.