Surya Namaskar is salute to the sun. it is a sequence of 12 powerful yoga poses. Surya Namaskar is best done early morning on an empty stomach. each round of surya namaskar consists of two sets and each set is composed of 12 yoga poses. Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet.

Surya Namaskar steps to follow:-

Step 1. PRANAMASANA – prayer pose

Stand at the age of your mat. keep your feet together and balance your weight equal on the both the feet. expand your chest and relax your shoulders. as you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.

Step 2. Hastauttanasana – raised arms pose

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the Heels to the tips of the fingers.

STEP 3. Hastapadasana – standing forward bend

Breathing out, bend forward from the waist keeping the spine erect. as you exhale completely, bring the hands down to the floor beside the feet.

STEP 4. Ashwa sanchalan asana – equestrian pose

Breathing in, push your right leg back, as far back as possible. bring the right knee to the floor and lookup.

STEP 5. DANDASANA (STICK POSE)

As you breath in, take the left leg back and bring the whole body in a straight line.

STEP 6. ASHTANGA NAMASKAR – salute with eight parts or points

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. The two hands, two feet, two knees, chest and chin should touch the floor.

Step 7. Bhujangasan- Cobra pose

Slide forward and raised the chest up into the cobra pose. You may keep your elbow bent in this pose with shoulders away from the ears. Look up at the ceiling.

STEP 8. MOUNTAIN POSE

Breathing out, lift the hips and the tailbone up to bring the body into an inverted “V” pose.

Step 9 Ashwa Sanchalanasana – equestrian pose

Breathing in, bring the right foot forward in between the two hands. the left knee goes down on the floor. press the hips down and look up.

STEP 10. Hastapadasana – standing forward bend

Breathing out, bring the left foot forward. keep the palms on the floor. you may bend the knees, if necessary.

STEP 11 HASTAUTTANASANA – raised arm pose

Breathing in, roll the spine up. raise the hands up and bend backward a little bit, pushing the hip slightly outward.

STEP 12. PRANAMASANA

As you exhale, first straighten the body, then bring the arms down. relax in this position and observe the sensation in your body.

This completes one set of surya namaskar. complete the round by repeating the steps. only this time, start with taking the left foot behind in step IV and bringing the right foot forward in step number 10. once done, you would have completed one round of Surya Namaskar.

Benefits of Surya Namaskar

:It helps maintain cardiovascular health.

:it stimulates The Nervous System.

: it helps in stretching, flexing and toning the muscles.

:An excellent exercise for weight loss management.

:it strengthens the immune system.

: it enhances cognitive function.

: it improves overall health strengthens and body and relax the mind.