How to do Suryanamaskar (Sun salutation)

 

Suryanamaskar (Sun salutation) is a combination of multiple asanas (pose), Sun salutation is a set of 12 steps, it’s a complete exercise and considered as a complete body workout. The Best time to do Surya Namaskar (Sun salutation) early morning with empty stomach.

12 steps of Suryanamaskar (Sun salutation)

  1. Prayer pose (Pranamasana)
    • Stand straight, Keep your whole body in one line.
    • Look straight and put both the palms touching each other on your chest.
    • Feel relax and Breathe normally, prepare to go next step
  2. Raised arms pose (Hasta Uttanasana )
    • Next step after Prayer pose, Put both of your hands up side straight.
    • Your arms should touch your ears.
    • Bend your upper trunk back side with your head and hands slowly
    • Stay in this positions 20-30 seconds and come back to hands up side straight positions and then go to next step
  3. Hand to foot pose (Hasta Padasana)
    • Next step after Raised arms step, Move your upper body down side.
    • Touch your feets with your hands
    • Do not tight your body, feel relax
    • Touch feet like that your arms can touch with ear and head.
    • Do not move your knees, your legs should be straight
    • Stay in this position 20-30 seconds and then go to next step
  4. The equestrian pose (Ashwa Sanchalanasana)
    • Next step after Hand to foot position, keep both of your hands touching the floor by fingers
    • Put your left leg beck side as possible for you.
    • Keep straight hands with touching the floor.
    • Look straight ahead
    • Stay in this position for 20-30 seconds and then go to next step
  5. Stick pose (Dandasana)
    • Next step after Equestrian position, Stay in the same position
    • Put your weight on hands and Put your right leg beck side with left leg.
    • Now your weight will be on your feet and hand
    • Look straight ahead
    • Stay in this position for 20-30 seconds and then go to next step
  6. Salute with eight parts or points (Ashtanga Namaskara)
    • Next step after Stick position, in the same position
    • put your body down floor side and touch following parts of the body with floor both feets, both knees, both palms, the chest and the chin.
    • Like that, you will touch total eight parts of body so its name is salute with eight parts or points
    • Look straight ahead
    • Stay in this position for 20-30 seconds or as your capacity and then go to next step
  7. Cobra pose (Bhujangasana)
    • Next position after Salute with eight parts.
    • Put your hands(pams) on the floor take a deep breath and lift your upper body while keeping your navel on the floor.
    • Stay in this position for 20-30 seconds or as your capacity and then go to next step
    • More about cobra pose
  8. Mountain pose (Parvatasana)
    • Next position after The Cobra pose.
    • Put your both legs backword together  and put your weight on hands and feets
    • Lift your middle body up, your feet and hands should touch floor
    • Stay in this position for 20-30 seconds or as your capacity and then go to next step
  9. The equestrian pose (Ashwa Sanchalanasana)
    • Now you are going to back so positions will be same as you done in the beginning.
    • Same position as described above.
  10. Hand to foot pose (Hasta Padasana)
    • Same position as described above.
  11. The raised arms pose (Hastauttanasana)
    • Same position as described above.
  12. Palm Tree Pose (Tadasana)
    • The last position just stand straight

Suryanamaskar (Sun salutation) Benefits

  • Will reduce your weight
  • Good for your body blood circulation
  • Your body flexibility will improve.
  • good for skin and hair.
  • will improve your memory and the nervous system

Note

  1. Please consult a doctor if you are suffering from serious problems before practice yoga or any exercises.
  2. Pregnant women should not practice yoga without a supervision of a yoga expert.
  3. Don’t practice asana in the case of any surgery has done.

 

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