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Surya Namaskar or Sun Salutation – it is an arrangement of 12 amazing yoga presents. Other than being an extraordinary cardiovascular exercise, Surya Namaskar is likewise known to decidedly affect the body and brain.

Rehearsing Surya Namaskar steps is best done early morning on an unfilled stomach. Each round of Sun Salutation comprises of two sets, and each set is made out of 12 yoga presents. You may track down a few variants on the most proficient method to rehearse Sun Salutation. Nonetheless, it is prudent to adhere to one specific form and practice it routinely for the best outcomes.

Other than great wellbeing, Surya Namaskar likewise gives a chance to offer thanks to the sun for supporting life on this planet.

Surya Namaskar Steps to Follow:

Step 1. Pranamasana (Prayer pose)

Remain at the edge of your mat, hold your feet together and balance your weight similarly on the two feet. Grow your chest and loosen up your shoulders. As you take in, lift the two arms up from the sides, and as you breathe out, unite your palms before the chest in a prayer position.

Step 2. Hastauttanasana (Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps near the ears. In this represent, the work is to extend the entire body up from the heels to the tips of the fingers.

Tip to extend this yoga stretch:
You might push the pelvis forward a tad. Guarantee you’re coming to up with the fingers rather than attempting to twist in reverse.

Step 3. Hastapadasana (Standing forward bend)

Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.

Tip to deepen this yoga stretch:
You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It’s a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.

Step 4. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.

Tip: How to deepen this yoga stretch?
Ensure that the left foot is exactly in between the palms.

Step 5. Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

Tip to deepen this yoga stretch:
Keep your arms perpendicular to the floor.

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

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.

Step 7. Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders down from the ears. Look up at the ceiling.

Tip to deepen this yoga stretch:

As you inhale, make a gentle trouble to push the chest forward; as you exhale, make a gentle trouble to push the nexus down. Tuck the toes under. Insure you ’re stretching just as important as you can and not forcing your body.

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Breathing out, lift the hips and the tailbone up to bring the body into an upset ‘V’ present.

Tip to extend this yoga stretch:
In the event that conceivable, attempt and keep the heels on the ground and put forth a delicate attempt to lift the tailbone up, going further into the stretch.

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, present the right foot in the middle of the two hands. The left knee goes down on the bottom. Press the hips down and turn upward.

Tip to develop this yoga stretch:
Place the right foot precisely between the two hands and the right shin opposite to the bottom. In this position, put forth a delicate attempt to push the hips down towards the bottom, to develop the stretch.

Step 10. Hastapadasana (Standing forward bend)

Breathing out, present the left foot. Keep the palms on the floor. You might twist (bend) the knees, if essential.

Tip to develop this yoga stretch:
Delicately fix the knees, and assuming you can, attempt and contact your nose to the knees. Keep relaxing.

Step 11. Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.

Tip to deepen this yoga stretch:
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backward.

Step 12. Tadasana (Mountain Pose)

As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.

This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start with taking the left foot behind in step number 4 and bringing the right foot forward in step number 10. Once done, you would’ve completed one round of Surya Namaskar.

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