Surya Namaskar 

Surya Namaskar aks Sun Salutation is an arrangement of 12 amazing yoga presents. Other than being an incredible cardiovascular exercise, Surya Namaskar is additionally known to emphatically affect the body and psyche. 

Surya Namaskar is best done early morning on an unfilled stomach. Each round of Sun Salutation comprises of two sets, and each set is made out of 12 yoga presents. You may discover a few forms on the best way to rehearse Sun Salutation. Nonetheless, it is prudent to adhere to one specific form and practice it consistently for best outcomes. 

Other than great wellbeing, Surya Namaskar likewise gives a chance to offer thanks to the sun for supporting life on this planet.

Benefits of Surya Namaskar :-

• * Helps maintain cardiovascular health
• * Stimulates the nervous system
• * Helps in stretching, flexing and toning the muscles
• * An excellent exercise for weight loss management
• * Strengthens the immune system
• * Enhances cognitive functions
• * Improves overall health, strengthens the body and relaxes the mind

Surya Namaskar Steps to Follow:

Step 1. Pranamasana (Prayer pose)

Remain at the edge of your mat, keep your feet together and balance your weight similarly on both the feet. Extend your chest and loosen up your shoulders. As you take in, lift the two arms up from the sides, and as you breathe out, unite your palms before the chest in supplication position.

Step 2. Hastauttanasana (Raised arms pose)

Taking in, lift the arms up and back, keeping the biceps near the ears. In this represent, the exertion is to extend the entire body up from the heels to the tips of the fingers.

Step 3. Hastapadasana (Standing forward bend)

Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.

Step 4. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

Step 5. Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

Step 6. Ashtanga Namaskara (Salute with eight parts or points)

Tenderly bring your knees down to the floor and breathe out. Take the hips back somewhat, slide forward, rest your chest and jaw on the floor. Raise your back a tad. The two hands, two feet, two knees, chest and jawline (eight pieces of the body) should contact the floor.

Step 7. Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and lookup.

Step 10. Hastapadasana (Standing forward bend)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

Step 11. Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.

Step 12. Tadasana (Mountain Pose)

As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.

This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start with taking the left foot behind in step number 4 and bringing the right foot forward in step number 10. Once done, you would’ve completed one round of Surya Namaskar.