Sun Salutation

Why is sun salutation beneficial for you?

According to some experts doing 12 sets of SunSalutation translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes. Practising Surya namaskara regularly offers a lot of benefits for each part of the body. The yoga poses in Sun Salutation have a great impact on the liver, intestine, heart, chest, stomach, and throat and legs i.e. The Whole body. It highly improves blood circulation and purifies blood throughout the body. Sun salutation ensures proper functioning of the bowel, stomach & nerve centres. Regular practise of Surya Namaskara helps in balancing the three constitutions – Vata, Pitta and Kapha-from whom a human body is made.

Sun Salutationconsists of a series of yoga poses performed in a continuous flowing sequence it intends to improve the strength and flexibility of the muscles. It is considered to be a complete body workout.

There are 12 main steps of Surya Namaskar. These steps vary with different types of Sun salutations. The following steps are performed at a slow pace.

Step 1 : Pranamasan

Stand erect position facing the sun, with palms folded near the chest in namaskar. Keep the feet together and breathe normally.

Step 2 : Hasta uttanasana

Breathe in and raise your arms upwards and bend backwards with the face pointing upwards towards the sky. Make sure that your back is arched while bending backwards.

Step 3 : Pada hastasana

Exhale and keep your knees straight, bend your head down till it touches the knees. Yourhands should touch the floor on either side of the feet with the palms flush against the ground.

Step 4 : Ashwa-sanchalan-asana

Inhale and stretch your left leg backwards, and balance the leg on the toes with your heel raised upwards. Bend your right leg at the knee lift your head upwards to face the sky, while letting your hands remain stretched with the palms flush against the floor.

Step 5 : Parvatasana

Exhale and keepyour palms flush against the ground, push your right leg back to stay parallel with the left leg. Raise your hip and bend your head downwards. Facing your navel.

Step 6 : Ashtanga namaskar

Inhale and lower your hips. Make sure your knees toes, chest, and facetouch the floor while the hips are slightly raised.

Step 7 : Bhujangasana

Exhale and stretchyour arms. Lift your chest so the back arches and the head is bent backwards to face the sky.

Step 8 : Parvatasana

Exhale and keep your palms flush against the ground, push your right leg back to stay parallel with the left leg. Raise your hip and bend your head downwards. Facing your navel.

Step 9 : Ashwa-sanchalan-asana

Inhale and stretch your left leg backwards, and balance the leg on the toes with your heel raised upwards. Bend your right leg at the knee lift your head upwards to face the sky, while letting your hands remain stretched with the palms flush against the floor.

Step 10 : Pada hastasana

Exhale and keep your knees straight, bend your head down till it touches the knees. Your hands should touch the floor on either side of the feet with the palms flush against the ground. .

Step 11 : Hasta Uttanasana

Breathe in and raise your arms upwards and bend backwards with the face pointing upwards towards the sky. Make sure that your back is arched while bending backwards.

Step 12 : Pranamasan

  • Bring back the hands in a folded namaskar to the chest, and breathe normally.
  • The steps are repeated once again, using the opposite leg in steps 4 to 9. One round of surya namaskar thus consists of 24 steps. The ideal regimen requires an individual to perform 12 rounds.
  • If you're just beginning your Sun Salutation practice we would recommended you start with 1 round 3-4 times a week and slowly working your way up.
  • Now you're all set to have an inspiring Sun Salutation. Sincerely thank the sun and enjoy !

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