International Day of Yoga 2018: Steps and Benefits of Surya Namaskar
The Surya Namaskar has immense health benefits. But it’s also known to heal the mind. As part of our countdown towards International Day of Yoga, let’s learn more about this powerful yoga sequence.
The 12 steps of the Surya Namaskar.
How To Perform Surya Namaskar
The best time to perform Surya Namaskar is in the morning, at sunbreak. Make sure your stomach is empty. In each round, one should perform two sets of the Surya Namaskar, with 12 poses each.
1 Pranama Pose
Stand on a yoga mat with your feet together. Breathe deeply and lift your arms from both sides and bring your palms together as if in a prayer.
2 Hastauttanasana Pose
Inhale deeply and lift the arms up, keeping your biceps close to your ears and your palms still joined. Push your pelvis forward.
3 Hastapadasana Pose
Breathing out, bend forward and touch your feet in a hastapadasana pose.
4 Ashwa Sanchalanasana
Inhaling deeply, push your right leg back, keeping your left foot on the ground. Now join your hands and raise it above your head. Bend a little backwards.
5 Adho Mukha Svanasana
Exhale and push your hips towards the ceiling to form an inverted V shape with your body.
6 Ashtanga Namaskara
It means the salutation involving eight parts of the body. Lower the body in such a way that it is parallel to the ground. Only your toes, knees, chest, palms and chin should touch the ground. Keep the hip and abdomen slightly above the ground. Suspend your breath while you perform this part.
7 Bhujangasana
Inhale and perform the bhujangasana. Let your lower body make contact with the floor and support your upper body on your palms. Keep your back straight.
8 Adho Mukha Svanasana
Repeat step 5
9 Ashwa Sanchalanasana
Repeat step 4
10 Hastapadasana
Repeat step 3
11 Hastauttanasana
Repeat step 2
12 Tadasana
Exhale and straighten your body and bring your arms down, keeping hands on either side. Relax for a while and notice all the different sensations in the body.
Post Your Comments