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“Surya” means sun and “Namaskar” Means Salutation. Suryanamaskar is the complete body workout. It is Very effective in weight loss program. Only in Suryanamaskar (Sun Salutation), there are 12 different yoga poses which give total exercise to the whole body. By practicing the sun salutation regularly, we can become active and strong in our whole life.

Morning is the best time to practice Suryanamskar (Sun Salutation). But don’t eat anything for 5 hours prior to Surya Namaskar

Steps for Surya Namaskar

Surya Namaskar (Sun Salutation) is the combination of 12 different asanas (Yoga poses).

1. Pranamasana
   Stand straight and erect in such a way that your face is in the direction of the sun. Both feet should be touching each other. Bring your hands close to your chest by touching palm to palm called Namaskar ( Salutation).
2. Hastauttanasana
   Take a deep breath and raise your hand in upward direction.
3. Padahastasana
   Now breathe out slowly and bend forward. Hands should be lined with your feet and head touching your knees.
4. Ashwa Sanchalanasana
   Inhale slowly and extend the right leg back and drop the knee to the ground. Bend the left knee and hands should be firm with the ground.
5. Parvatasana
   During exhaling bring the right leg back to join the left leg. Raise your buttocks upwards forming a triangle.
6. Ashtanga Namaskar
   Exhale until your feet, knees, hands, chest, forehead touches the ground. Hold the breath.
7. Bhujangasana
   On inhaling raise your head in an upward direction and bend in the backward direction as much you can. It is called Bhujagasana pose.
8. Parvatasana
   Now exhale slowly and make an upward arc as shown in fig.
9. Ashwa Sanchalanasana
   Inhale slowly and extend the right leg back and drop the knee to the ground. Bend the left knee and hands should be firm with the ground.
10. Padahastasana
     Now breathe out slowly and bend forward. Hands should be lined with your feet and head touching your knees.
11. Hastauttanasana
    Take a deep breath and raise your hand in upward direction.
12. Pranamasana
    Stand straight and erect in such a way that your face is in the direction of the sun. Both feet should be touching each other. Bring your hands close to your chest by touching palm to palm called Namaskar ( Salutation).

Benefits of Surya Namaskar (Sun Salutation)

1. Effective in weight loss.
2. Increase the size of the chest and gives perfect shape.
3. Improved digestion and appetite.
4. Cures constipation.
5. Increases body flexibility.
6. Cure your digestive, circulatory, respiratory and nervous systems.
7. Helps to Reduce stress and stay calm.
8. It strengthens the arms, back, shoulders and legs, hips, quads and calves.
9. Improve posture.
10. It gives physical and mental strength.
11. In one word it is one of the excellent asanas for the entire body.

Precaution

1. Pregnant women should not practice Suryanamaskar.
2. Those suffering from high blood pressure and hernia should not practice Suryanamaskar.
3. During menses, women should avoid Suryanamaskar.
4. Those suffering from back pain should take expert guidance. All asana should perform under expert guidance.

View all yoga poses

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