Table of Contents
- Step-by-Step Guide: How to Do Surya Namaskar
- Pranamasana (Prayer Pose)
- Hasta Uttanasana (Raised Arms Pose)
- Uttanasana (Standing Forward Bend)
- Ashwa Sanchalanasana (Low Lunge)
- Plank Pose
- Ashtanga Namaskara (Eight-Limbed Salutation)
- Bhujangasana (Cobra Pose)
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Ashwa Sanchalanasana (Low Lunge)
- Hasta Uttanasana (Raised Arms Pose) and Pranamasana (Prayer Pose)
- Benefits of Surya Namaskar
- Increases Strength and Flexibility
- Improves Digestion
- Boosts Energy and Metabolism
- Reduces Stress and Anxiety
- Promotes Heart Health
Surya Namaskar, also known as Sun Salutation, is a series of yoga poses that are practiced in sequence to honor and connect with the sun. This ancient practice has been used for centuries to improve physical, mental, and spiritual health. We will provide a step-by-step guide on how to do Surya Namaskar and explore the many benefits of this powerful practice.
Surya Namaskar consists of 10 poses that are practiced in a specific sequence. Here is a step-by-step guide on how to do Surya Namaskar:
Start in a standing position at the top of your mat with your feet together and your hands in prayer position at your heart center. Take a few deep breaths to center yourself.
Inhale and lift your arms up overhead, keeping your palms facing each other. Look up towards your hands and arch your back slightly.
Exhale and fold forward, bringing your hands to the floor or placing them on your shins. Keep your knees slightly bent if necessary to avoid straining your lower back.
Inhale and step your right foot back into a low lunge position, with your left knee bent and your hands on the floor on either side of your left foot. Look up towards the ceiling and lengthen through your spine.
Exhale and step your left foot back into plank pose, with your hands directly under your shoulders and your body in a straight line. Hold for a few breaths.
Lower your knees, chest, and chin to the floor, keeping your elbows close to your sides. This is also known as the "knees-chest-chin" pose.
Inhale and slide forward into cobra pose, lifting your chest and head off the floor while keeping your hands under your shoulders. Keep your elbows close to your sides and your shoulders away from your ears.
Exhale and lift your hips up and back into downward facing dog pose, with your hands and feet on the floor and your body in an inverted V shape. Keep your heels on the floor if possible and your head between your arms.
Inhale and step your right foot forward into a low lunge position, with your left knee on the floor and your hands on the floor on either side of your right foot. Look up towards the ceiling and lengthen through your spine.
Exhale and step your left foot forward to meet your right foot, coming back to standing position. Inhale and lift your arms up overhead, then exhale and bring your hands back to prayer position at your heart center.
Surya Namaskar offers a range of physical, mental, and spiritual benefits. Here are some of the many benefits of this powerful practice:
Surya Namaskar is a full-body workout that can help to increase strength and flexibility throughout the body, including the muscles, joints, and spine.
The flowing movements of Surya Namaskar can help to stimulate the digestive system and improve digestion, helping to alleviate digestive issues such as constipation and bloating.
Surya Namaskar can help to boost energy levels and metabolism, increasing vitality and overall well-being. It can also help to balance the hormones and improve the functioning of the endocrine system.
Surya Namaskar can be a powerful tool for reducing stress and anxiety, calming the mind and promoting relaxation. It can help to improve mental clarity and focus, and reduce feelings of depression and anxiety.
The practice of Surya Namaskar can help to improve cardiovascular health, reducing the risk of heart disease and other chronic conditions. It can help to improve circulation, lower blood pressure, and strengthen the heart muscles.
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