One of the tremendous Yoga practice is Surya Namaskar or Sun Salutation. It is derived from Sanskrit words Surya meaning the “Sun” and Namaskar meaning a greeting to revered Sun god in its honor and assimilating the faith to its divine presence on our world and impact on our body. Doing Surya Namaskar or Sun Salutation provides immense bodily pleasure as it cleanses the mind, body, and soul with its tenacious practice.
Sun Salutation should be performed in the morning with an empty stomach. It requires cohesive body flow and breathing exercises.
There are 12 unique and powerful Yoga Asanas or pose which offer a myriad of benefits from good cardiovascular system to improved flexibility and better digestive system.
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Let’s look at these 12 Yoga Asanas of Sun Salutation ( Surya Namaskar ) in Details.
Step 1. Pranamasana (Prayer Pose)
1. At first, you need to stand at the mat’s edge in Mountain pose by bringing your legs together.
2. Inhale and lift both of your arms up.
3. Now, exhale in a calm fashion bringing your palms to the front of your chest in the position of prayer.
Step 2. Hasta Uttanasana (The Raised Arms Pose)
1. Inhale and then lifts your arms up and back.
2. Remember to keep the biceps close to your ears. The goal is to stretch the entire body.
Step 3. Hastapadasana (Hand to Foot Pose)
1. Exhale and fold forward by keeping your palms pressed downwards with fingertips in line with the toes.
2. Bend your knees if you feel discomfort at first. It will improve over time, and you will achieve a straight legs position.
3. Now exhale and bring the hands down to the floor just beside your feet.
About Hastapadasana Yoga :
Derived from Sanskrit words, Hasta meaning hands, Padah meaning foot and Asana meaning posture, it is exuberating Yogic exercise. However, it requires immense concentration.
Benefits of Hastapadasana Yoga :
1. Strengthens your back muscles and make it flexible.
2. Helps in weight loss and reduces hair loss.
3. Increases blood supply to the brain, boosting the nervous system.
4. Cures digestive system disorders and removes belly fat.
5. In women, it relives in menstrual problems.
Step 4. Ashwa Sanchalanasana (The Equestrian Pose)
1. First Inhale and push your left leg back as far as you possibly can.
2. Now bring the right foot forward placing them between your hands.
Step 5. Kumbhakasana (Plank Pose)
1. While retaining breath, bring your other leg back.
2. Support your weight on your toes and hands. Now, your body is in a straight line like push-up position.
Step 6. Ashtanga Namaskara (The Salute With Eight Parts)
1. Now bring your knees gently to the floor and exhale.
2. Bend your knees to the floor.
3. Lower your chin and chest to the floor.
4. Your chin, chest, hands, knees and feet, the eight body parts will be touching the floor.
Step 7. Bhujangasana (The Cobra Pose)
1. Inhale slowly and raise the upper body in Cobra pose.
2. Keep elbows bent and shoulders away from your ears.
3. Now, look up.
Step 8. Adho Mukha Svanasana (Downward Facing Dog Pose)
1. Exhale and curl your toes under.
2. Raise your hips and pivot them into an inverted “V” shape.
3. Now, try to push your heels while keeping your head down and your shoulders back.
Adho Mukha Svasana (Downward Facing Dog Pose)
Step 9. Ashwa Sanchalanasana (The Equestrian Pose)
1. Inhale and then push your Right leg as far as possible.
2. Bend your left knee.
3. Place your arms right next to your feet.
Step 10. Hastapaadasana (Hand to Foot Pose)
1. Exhale and fold forward.
2. Press your palms down with fingertips in perfect line with the toes. In case of discomfort, bend your knees.
3. As you exhale, bring down your hands to the floor right beside your feet.
Step 11. Hasta Uttanasana (The Raised Arms Pose)
1. Now, inhale and lift the arms up and back while keeping the biceps close to your ears.
2. Try to put the effort into stretching your body.
Hasta Uttanasana (The Raised Arms Pose)
Step 12. Pranamasana (Prayer Pose)
1. Finally, stand at mat’s edge in same Mountain pose with your legs together.
2. Exhale and bring your palms again in front of your chest in a prayer position.
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