Surya namaskar. Posture n. 10

Posture number 10 is same as n. 3 Pada-hastasana

Body: Keep the palms on the floor, fingertips in one line with toes. Put second feet between the hands. If you need -bend the knees. Forehead touch the knees. The muscles of stomach are relaxed. Feel the stretching of the back.
Tips: in the beginning, when leg's stretching  is not enough to put  leg between hands with one movement, you can help yourself. In the moment when the feet stops to move, catch with hand your ankle and move the feet  forward till it will rich other feet.

Breathing: exhailing
Mantra: ओम ॐ सावित्रे नम: (Om Savitre Namaha)
              Prostration to Him who stimulates

"Savitre is known as the stimulator (...). Savitre is said to represent the sun before rising, stimulating and arousing man into waking activity, and Surya is said to represent the sun after sunrise, when activity begins. Therefore, in the tenth position, padahastasana, we salute Savitre to obtain the vivifying power of the sun" 

     Integral Yoga Studio http://integralyogastudio.com/SunMantras-bsy.doc

Om Tat Sat

 

Surya namaskar. Posture number 3

The third position is Pada-hastasana

Body: Bend forward and touch the floor with your hands, fingertips in one line with toes. If you need -bend the knees. Forehead touch the knees. The muscles of stomack are relaxed. Feel the stretching of the back.

Breathing: exhailing

Mantra :  ॐ सूयाय नमः (Om Suryaya Namaha)
                 Prostration to Him who is the Guide of all


In the beginning of the life, this world for everybody is something new, unknown and sometimes it's still incomprehensible enigma. In new places we need somebody to guide us, to shaw the way, to explain how to live. Before the time when differents electronic systems  as gps, compass, or simple watch were discovered the humans used the sun position , the shadows during the day to designate the time, the geographical location and the direction when they need to go. The sun was the guide during the day, in the evening the guide is no more with us, so it was a clear sign that we need to take rest, no more activity, the body should accumulate the energy, the walk without the guide in the night can be dangerous.

Source: "Anathomy Of Hatha Yoga"- H. David Coulter
             "The complete Illustrated book of Yoga" Swami Vishnudevananda