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Learn Surya Namaskar Steps & Surya Namaskar Benefits

Sun Salutation, also known as Surya Namaskar, is a 12-pose yoga series.

Surya Namaskar is regarded as having a very good influence on the heart and brain and becoming a fantastic cardio workout. 

Steps of Surya Namaskar

These are the steps – 

Step 1 Pranamasana

Sit just at the mat’s border, getting your feet altogether or distributing your weight evenly between both feet.

Straighten your elbows and extend your neck. Lift your hands first from outside as you inhale, then put your hands together and with your body in a meditation stance as you breathe. 

Step 2 Hasta Uttanasana

Raise the shoulders up and back while inhaling in, maintaining the elbows near the ears.

The goal is to extend the whole body up from the feet to the palm in this stance. 

Step 3 Hastapadasana

Lean forward in the hip, maintaining the spine upright while exhaling. Bring your hands back to the ground beside your feet as you exhale. 

Step 4 Ashwa Sanchalanasana

Stretch your leg forward as you can while inhaling in. Then, bring your knees to the ground and raise your head. 

Step 5 Dandasana

As you inhale, move your left leg forward and your entire body in a linear fashion. 

Step 6 Ashtanga Namaskara

Exhale as you gently lower your legs to the ground. Slightly lower your pelvis, slip back and lay your head and forehead on the ground.

Raise your backside a smidgeon. The ground should be touched by the palms, two legs, two thighs, breast, and chin. 

Step 7 Bhujangasana

In the Cobra stance, lean forward and elevate your chest. Bring your arms bent and your shoulder away towards your temples in this stance. Take a glance at the roof. 

Step 8 Adho Mukha Svanasana

Lift the pelvis and buttocks as you exhale, bringing the torso into a reversed ‘V’ stance. 

Step 9 Ashwa Sanchalanasana

Take a deep breath and step forward with your right ankle between your hands. The left knee falls to the ground. Look up while pressing your hips down. 

Step 10 Hastapadasana

Exhale and step forward with your left foot. Keep your palms flat on the ground. If required, you can bend your knees. 

Step 11 Hasta Uttanasana

Inhale deeply and roll your spine up. Clap your arms and lean back a little, gently pushing your hips outwards. 

Step 12 Tadasana

As you breathe, straighten your torso first, then lower your arms. Sit in this posture and pay attention to your body’s feelings. 

Benefits of Surya Namaskar

Here are some benefits of Surya namaskar-

  • Aids in weight loss
  • It aids in keeping you healthy and fit.
  • It harmonises the body and psyche.
  • It improves the digestive system by improving blood flow.
  • Heart health is improved.
  • Abdominal muscles, lungs, lymph vessels, nervous tissue, as well as other vital organs are all stimulated.
  • Tonalities are the muscles of the vertebrae, neck, head, arms, fingers, wrist, spine, and legs, resulting in increased general mobility.
  • It governs the connection of body, breathing, and mind from a psychological standpoint.
  • With increased understanding, one becomes calmer and has more vitality.
  • Aids in the natural treatment of insomnia
  • Aids in the care of the skin and hair
  • Stress levels are reduced.

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