Surya Namaskara and standing asanas

Surya Namaskara is seven asanas in twelve steps, each linked with breathing: Namaskarasana, Hastottanasana, Padhastasana, Ashwasanchalanasana, Parvatasana, Ashtanga Namaskarasana, Bhujangasana, then the steps in reverse. Avoid with high blood pressure, fever, slipped disc or hernia.

Tadasana (palm tree): rise on the toes with arms up; strengthens muscles and toes. Vrikshasana (tree): balance on one leg, sole on the inner thigh, palms joined above; strengthens knees and ankles and improves concentration.

Padahastasana: bend forward from the lower back to place the palms by the feet; makes the spine flexible and improves digestion. Ardha Chakrasana (half wheel): bend backward with hands supporting the back; avoid with vertigo and high blood pressure.

Trikonasana (triangle): feet 3-4 feet apart, bend sideways to place the hand behind the foot, other arm up; strengthens calves, thighs and waist. Parshvakonasana (side angle): bend the front knee to a right angle and place the palm by the foot.

General: a forward bend should be followed by a back bend; hold final positions about 10-30 seconds with normal breathing; avoid with the listed injuries.