Surya Namaskar

How To Do Surya Namaskar                   

            In our life there is no time to go gym and exercise. We feel very lazy to doing walking and some workout for health. So overcome these situation our Indian great peoples are provided Surya Namaskar.

        Surya Namaskar is best done early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps on our way to good health.

          Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given below). You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results.

To list some of the benefits of Suryanamaskar: Strengthens abdominal muscles. Thoroughly ventilates the lungs, and oxygenates the blood. Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases. Promotes sleep and calms anxiety. Refreshes the skin. Prevents Skin disorders. Improves muscle flexibility. Suppresses Prevents loss of hair and graying. Helps reduce fat. Reduces abnormal prominence of the Adam's apple. Eliminates unpleasant smells from the body. Lends grace and ease of movements to the body. Revives and maintains the spirit of youthfulness. Broadens chest and beautifies arms. Makes the spine and waist flexible. Produces health, strength, efficiency and longevity.

Who should NOT do Surya Namaskar?

Pregnant women should not practice this after third month of pregnancy. Patients of Hernia and high blood pressure are warned against this practice. People suffering from back conditions should seek proper advice before commencing Surya Namaskar. Women should avoid Surya Namaskar during menses.

1. Pranamasana

The Posture: Stand with feet slightly apart, spine lifted, at ease; shoulders thrown back, relaxed.Hands together, in prayer position. Chin slightly tucked in. Eyes closed.

2. Hastauttanasana

The Posture: Stand with feet slightly apart, spine lifted, arms raised and stretched upwards and backwards; hips pushed slightly forward, eyes looking upward.Take breath Deep Inhalation.




3. Padahastasana 
Feet slightly apart, knees straight ( can be bent if hamstrings are tight), upper body,torso bent from the hips, face        close to the knees, palms flat, by the sides of the feet. Take Breath Smooth Exhalation.

4. Ashwa Sanchalanasana

From Pada hastasana, extend your right leg backward, toes pointed down, your leg straight or with the knee touching the floor.The left knee remains bent.Extend your fingers towards the floor.Stretch your spine, open your chest, lift your chin upwards.Take Breath as Deep inhalation.


5. Parvatasana

 From ashwa sanchalanasana  (equestrian pose) step the left foot back, simultaneously lifting your hip upwards, so that the sit bones are pointing up.Keep your knees as straight as possible; drop the heels towards the floor; ( do not force this extension ; allow the hamstrings to relax naturally). Lower your head between your hands. Press your palms into the floor and extend your spine.One of the few postures that allows for the tri-bandhas or energy locks- mula, uddiyana, jalandahra bandha- to be practised simultaneously.

Take Breath Deep exhalation, tucking the abdomen in and up after the complete exhalation.

6. Ashtanga Namaskara

Exhaling gently drop both knees to the ground and slowly slide the body down at an angle as you bring the chest and chin to the ground. All eight limbs - toes, knees, chest, hands and chin - touch the floor. The buttocks are kept up. Hold the breath. This posture develops the chest and strengthens arms. It sends additional blood to this area helping to rejuvenate the nerves.


7. Bhujangasana

 On the inhalation, lower the hips while pushing the chest forward and upward with the hands, until the spine is fully arched and the head is facing up. The knees and lower abdomen remain above the floor. Focus the awareness at the base of spine and feel the tension from the forward pull. This pose gives dynamic expansion to the organs of the chest and abdomen, relieving many ailments such as asthma, constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves.

8. Parvatasana

Exhale and get back to posture 5.

9. Ashwa Sanchalanasana

Inhale and swing the right leg forward between the hands. The left leg remains back. Resume posture 4.

10. Padahastasana

Exhaling, bring the left foot forward. Join both legs and resume posture 3.

11. Hastauttanasana

Inhale, raise the trunk up and bend backward. Resume posture 2.

12. Pranamasana

Straighten the body and bring the hands in front of the chest. Resume posture 1.

!!!!! All the Best !!!! Be Healthy ......