How to do the Surya Namaskar in steps
1. PRANAM ASANA
Straighten your posture, relax, and enlarge your shoulders by putting your hands by your sides. Exhale as you raise both hands in the air and then inhale again as you bring them together in the Namaskar Mudra Position.
2. Hastha Utanasana (Raised arm pose)
Keep your hands up and back in the prayer position from the last asana. Slowly inhale and bring your biceps close to the ears, it should stretch the complete body.
3. Padahastasana (Standing-forward-bend)
Keeping your back straight, exhale and bend forward until your hands are touching the ground. Beginners can squat to touch their palms to the ground by bending their knees.
4. Ashwa Sanchalanasana (Equestrian pose)
Raise your head and inhale deeply while bringing your left leg back and bending your right knee toward your chest.
5. Santholanasana (Plank Pose)
6. Ashtanga Namaskar Asana (Eight limbed salutation)
Bring your knees to the floor, slide forward while pushing your hips back, and place your chin and chest on the ground.
7. Bhujangasana (Cobra pose)
Raise your chest and lower your hips, then place your lower body on the ground while bending your hands and looking up. Your upper body will be lifted into the air, while your lower body will relax on the ground.
8. Adho Mukha Svanasana (Downward dog pose)
Downward Dog create or Downward-facing Dog create, conjointly known as Adho Mukha Shvanasana, is associate degree inversion posture, typically practiced as a part of a flowing sequence of poses, particularly Surya Namaskar, the Salute to the Sun. The posture is often employed in fashionable yoga as exercise
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Surya Namaskar can be done during your periods if there is no heavy bleeding or cramping, but be gentle and slow.
Beginners should begin with 2-4 rounds and gradually increase to as many as they are comfortable with. Some people practise Surya Namaskar up to 12 times per day.
Surya Namaskar is a full-body workout that can burn up to 416 calories in 30 minutes!
Consume no food or drink immediately before or after performing Surya Namaskar.
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