Sun Salutation, also known as Surya Namaskar, is a 12-pose yoga sequence. Surya Namaskar is regarded for having a tremendously good impact on the body and mind, in addition to being a fantastic cardiovascular workout.

Surya Namaskar works best in the morning, on a vacuous stomach. Sun Salutation is divided into two sets, each of which consisting of 12 yoga positions. There are various variations on how to perform Sun Salutation. However, for the best results, it is best to stick to one form and practise it on a daily basis.

Surya Namaskar provides an opportunity to show thanks to the sun for supporting life on this planet, in addition to excellent health.


Surya Namaskar (Sun Salutation) has incredible health benefits:


• Stimulates the neurological system and helps to preserve cardiovascular health

• Assists in muscular stretching, flexing, and toning

• This is a fantastic weight-loss exercise.

• It boosts the immune system's defences.

• Improves cognitive abilities

• Enhances overall health by strengthening the body and calming the mind.


Step 1: Pranamasana (Prayer Pose):


Stand at the edge of your mat, keeping your feet together and evenly distributing your weight on both feet. Relax your shoulders and expand your chest. Lift both arms up from the sides as you inhale, then bring your hands together in front of your chest in prayer position as you exhale.


Step 2: Hastauttanasana (Raised arms pose):


Lift the arms up and back while breathing in, keeping the biceps near to the ears. The goal is to extend the entire body up from the heels to the tips of the fingers in this stance.

To make this yoga stretch more intense, move your pelvis forward a little. Make sure you're reaching up with your fingertips instead than bending backward.


Step 3 : Hastapadasana (Standing forward bend):


Bend forward from the waist, keeping the spine erect, while exhaling. Bring your hands down to the floor beside your feet as you totally exhale.

To make this yoga stretch even more intense, try the following:

If required, bend the legs to bring the palms down to the floor. Straighten your knees with a modest effort now. It's a good idea to hold the hands in this position and not move them until the process is completed.


Step 4: Ashwa Sanchalanasana (Ashwa Sanchalanasana) (Equestrian pose)


Push your right leg back as far as you can while breathing in. Bring your right knee to the floor and raise your head.

How can you make this yoga stretch more intense?

Make sure the left foot is exactly in the middle of the palms.


Step 5 : Dandasana (Stick pose)


As you inhale, move your left leg back and your entire body into a straight line.

To make this yoga stretch even more intense, try the following:

Keep your arms connected perpendicularly on the floor.


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


Exhale your knees to the floor gently. Slightly lower your hips, slip forward, and lay your chest and chin on the floor.

Raise your backside a smidgeon. The floor should be touched by the two hands, two feet, two knees, chest, and chin (eight body parts).


Step 7: Bhujangasana (Bhujangasana) (Cobra pose)


In the Cobra stance, lean forward and elevate your chest. In this stance, you can keep your elbows bent and your shoulders away from your ears. Take a look at the ceiling.

To make this yoga stretch even more intense, try the following:

Make a delicate effort to push your chest forward as you inhale, and a little effort to push your navel down as you exhale. Tuck your toes in. Make sure you're stretching as much as you can without overdoing it.


Step 8: Adho Mukha Svanasana (Downward Facing Dog Pose)


Breathe out and push the hips and tailbone up to form an inverted "V" shape.

To make this yoga stretch even more intense, try the following:

Keeping the heels on the ground and making a slight effort to lift the tailbone up will allow you to move deeper into the stretch.


Step 9: Ashwa Sanchalanasana (Ashwa Sanchalanasana) (Equestrian pose)


Taking a deep breath in, step forward with your right foot in between your hands. The left knee falls to the ground. Look up and press your hips down.

To make this yoga stretch even more intense, try the following:

Place the right foot in the precise middle of the two hands, with the right calf perpendicular to the ground. To deepen the stretch, gently push the hips down towards the floor while in this position.


Step 10 : Hastapadasana (Standing forward bend)


Exhale and step forward with your left foot. Keep your palms flat on the ground. If necessary, you can bend your knees.

To make this yoga stretch even more intense, try the following:

Straighten your knees gently, and if possible, attempt to put your nose to your knees. Continue to breathe normally.


Step 11: Hastauttanasana (Raised Arms Pose)


Roll the spine up as you breathe in. Raise your hands and bend backwards a little, slightly pushing your hips outward.

To make this yoga stretch even more intense, try the following:

Make certain that your ears are parallel with your biceps. Rather than stretching backwards, the goal is to stretch up more.


Step 12: Tadasana (Mountain Pose)


As you exhale, straighten your torso first, then lower your arms. Relax in this position and pay attention to your body's sensations.

One Surya Namaskar set is now complete. Rep the steps to complete the round. Only this time, begin by putting your left foot behind you in step 4 and bringing your right foot forward in step 10. You'll have finished one round of Surya Namaskar after you're done.


You might also be interested in learning the Sun Salutation mantras or reading 11 recommendations for better Sun Salutation practise.

Yoga is a great way to develop your body and mind, but it is not a replacement for medical. It is critical to learn and practise yoga under the guidance of a certified Yoga instructor. Only practise yoga after seeing your doctor and a Sri Sri Yoga teacher if you have a medical issue.


Surya Namaskar has many advantages.


1.  Assists in weight loss.

2.  Muscles and joints are strengthened.

3.  Increased complexity.

4.  Assists in the proper functioning of the digestive system.

5.  Assists in the treatment of insomnia.

6.  Helps to maintain a normal menstrual cycle.

7.  It can be used to treat frozen shoulders.

8.  The abdominal muscles and the spinal cord are stretched.

9.  Massage is performed on the internal organs.

10.  Helps to increase hip flexibility.

11. The Manipura Chakra is stimulated.

12. It improves nervous system balance.

13. Helps to lower blood sugar levels.

14. It helps to lower stress levels.

15. It tones the whole body.

16. Reduces constipation and improves digestion.

17. It helps to get rid of stomach problems.

18. Helps to maintain body equilibrium on both sides.


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