Position 1 : Exhale;
Bring hands together at chest in prayer Position, centering the body.
Om Mitraya Namah Prostrations to him who is affectionate to all.
Position 2: Inhale; stretch arms over head. Arch back, dropping head back.
Om Ravaye Namah
Prostrations to him who is the cause for change.
Position 3: Exhale and bend forward. Put hands on the floor next to feet. Make sure fingers are in line with toes. Bring head to Knees.
Om Suryaya Namah
Prostrations to him who Induces activity.
Position 4: Inhale; stretch right foot back as far as possible. Put right knee on the floor. Stretch head upwards.
Om Bhanave Namah
Prostrations to him who diffuses light.
Position 5: Retaining the breath bring both legs back so entire body in a straight line from head to heels.
(“Push-up”Position).
Om Kaghaya Namah
Prostrations to him who moves in the sky.
Position 6: Exhale and drop knees to the floor. Lower chest straight down to the ground between hands. Hips remain high. Bring forehead (or chin) to the floor.
Om Pushne Namah
Prostrations to him who nourishes all.
Position 7: Inhale and slide body forward. Arch up and black. Legs and hips remain on the ground. (Cobra Position)
Om Hiranyagarbhaya Namah
Prostrations to him who contains all wealth.
Position 8: Exhale; rise hips. Drop head between arms; stretch arms; stretch heels towards floor. (Inverted-V Position)
Om Marichaye Namah
Prostrations to him who possesses rays.
Position 9: Inhale; bring right foot between hands (fingers and toes line). Drop left knee to floor and stretch head up (as Position4)
Om Savitre Namah
Prostrations to him who is fit to be worshiped.
Position 10: Exhale and bring left leg next to right leg. Keep hips and bring forehead to knees (as Position 3)
Om Arkaya Namah
Prostrations to him who is the reproducer of everything.
Position 11: Inhale; Stretch up. Bring arms straight up over head and arch back (as Position 2).
Om Adityaya Namah
Prostrations to him who is the son of Aditi.
Position 12: Exhale; drop arms down to sides, relax.
Om Bhaskarya Namah
Prostrations to him who is the cause of lustre.
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