Suryanamaskar or sun salutation is the very important yoga asanas. It is a set of 12 postures should be done at the time of sunrise. Regular practice of surya namaskar improves blood circulation to the body and helps to lead a disease free life.
The following are few health benefits of doing Suryanamaskar:
- Improves the concentration power.
- Helps you lose the excess belly fat and make our body flexible.
- It helps to facilitate blood circulation which helps in hair growth and prevent from hair problem.
- For Women, it regulates the menstrual cycle and make childbirth easier.
- It is an excellent cardiovascular workout.
- It brings the glow on your face, preventing onset of wrinkles and making it ageless.
- Improves Digestion.
- Helps You Get Strong Bones
12 Steps Suryanamaskar
Step 1: Prayer pose( Pranamasana)
Stand on the yoga mat keeping feet together, when you breathe in, lift both arms up from the sides and when you exhale, bring your palms together in front of the chest in a prayer position.
Step 2: Raised arms pose (Hastauttanasana)
Breathing in, lift the arms up and back,keep the biceps close to the ears.Stretch the whole body up from the heels to the tips of the fingers bending backward.
Step 3: Hand to foot pose (Hasta Padasana)
Exhale and bend forward from the waist, keeping the spine erect. When you breath out completely,bend down and bring the hands down to the floor.
Step 4: Equestrian pose (Ashwa Sanchalanasana)
Inhale and push your left leg back, as far back as possible. Bring the right knee to the floor and look up.
Step 5: Mountain pose ( Dandasana)
Inhale and take the left leg back and bring the whole body in a straight line.
Step 6: Salute with eight parts or points (Ashtanga Namaskara)
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.
Step 7: Cobra Pose (Bhujangasana)
Slide forward and raise the chest up as the cobra posture, keep the shoulders away from the ears looking up.
Step 8: Mountain Pose (Parvatasana)
Exhale and lift the hips,bone up and chest down in an mountain posture.
Step 9: Equestrian pose(Ashwa Sanchalanasana)
Inhale and bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up
Step 10: Hand to Foot pose(Hasta Padasana)
Exhale and bring the left foot forward. Keep the palms on the floor.
Step 11: Raised Arms pose(Hastauttanasana)
Inhale and roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.
Step 12: Prayer pose( Pranamasana )
After exhale, first straighten the body, and then bring the arms down. Relax in this position