FULL SUN

1. Stand erect, legs together. Bring the palms of the hands together in front of you at the center of the chest in the attitude of worship.

2. Inhale and raise the arms high above the head, and palms facing the sun. Feel that the arms are like antennae, drawing energy from the sun into the body. Bend back slowly, arching the spine.

3. Exhale and bend forward at the waist, keeping the knees straight touch the hands to the floor at the outside edge of the feet. The head should be touching the knees.

4. Inhale, and stretch the right leg back while bending the left leg until the chest rests on the left knee. Keep the hands and left foot firmly on the floor as you arch the back and head, as if drawing energy up the spine to the brain.

5. Hold the breath and extend the left leg along side the other leg, keep both feet together and the arms straight. The body is a straight line resting on the toes and on the outstretched hands.

6. Exhale and lower the body to the floor, so that the two feet, two knees, two hands, chest, and forehead touch the floor. Eight portions of the body touch the floor, this position is called the eight curved prostration. The abdominal region is raised and if possible the nose is also kept off the floor, the forehead only touches.

7. Inhale and come up into the Cobra Pose, but bending back as far as possible without keeping the navel on the floor as it is in the Cobra Pose.

8. Exhale and lift the hips. The legs are straight and the soles of the feet, heels, and palms of the hands are pressed flat on the floor. The body forms an inverted V.

9. Inhale and bring the right foot forward along the level of the hands, the left foot and knee are touching the floor behind the body. Arch the head and back backward.

10. Exhale and bring the left leg forward, and the feet together between the hands, assume the third position, the head to the knees.

11. Inhale bring the trunk up, the hands high above the head, again bend backwards.

12. Exhale and lower the hands into the palms together position in an attitude of worship. Then lower the hands to the sides.

COMMENTS: There are 12 spinal positions, each stretching various ligaments and giving different movements to the vertebral column. The spine is bent forward and backward alternately with deep breathing. Whenever the body is bent forward, the contraction of the abdomen and diaphragm throws out the breath. When the body bends backward, the chest expands and deep breathing occurs automatically.

BENEFITS: Flexibility increases and breathing is deepened. Mildly exercises the arms and legs, thus increasing the circulation. The slow, graceful movements and the rhythm of the posture help s to develop a sense of coordination and grace.