Sun Salutation (Surya Namaskara)

Health Benefits of Sun Salutation (Surya Namaskara):

• Sun- salutation is series of 12 yoga postures, helps to tone up digestive system by stretching -compression of abdominal muscles and organs. 
• It activates digestive enzymes and gets rid of constipation and hyperacidity.
• Improve spine and waist flexible.
• Helps reduce fat.
• Help in excess of hair loss and graying hair.
• Refreshes the skin, prevents Skin disorders.
• It helps tone up the nervous system and improves memory, promotes sleep and calms anxiety.
• Sun- salutation ventilates lungs and improves oxygen supply to the blood.
• Sun-salutation promotes complete body health, strength, efficiency and longevity.
• In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and strengthen pectoral muscles. Suppresses menstrual irregularity and assists in easy childbirth.

Procedure For Sun Salutation (Surya Namaskara):

1. Stand with both feet touching. Bring your hands together, palm to palm, at the heart. Make sure your weight is evenly distributed. Exhale.

2. Raise your arms upward. Slowly bend backward, stretching arms above the head. Relax your neck. Inhale.

3. Exhale while you slowly bend forward until your hands are in line with your feet, touching your head to your knees, if possible. Press your palms down, fingertips in line with toes (bend your knees if you have to), and touch the floor. 

 

4. Move your right leg back behind your body in a wide lunge. As you inhale, keep your hands and feet on the ground, with your left foot between your hands, and raise your head.

5. Bring your left foot together with your right foot.

6. Exhale as you lower your body, resting on your forearms.

7. As you inhale, lower your pelvis to the ground and raise your head and bend backward as far as possible, while straightening your arms.

8. Putting your hand on the ground and keeping your arms straight, raise your hips and align your head with your arms. Exhale

9. Slowly inhale and bend your right leg to take a wide forward step. Keeping your hands firmly on the ground, place your right foot between your hands and lift your head up.

10. keeping your hands in place, bring both feet together. Straighten your legs but keep your waist bent and upper body lowered. Touch your head to your knees, if possible. Exhale.

11. Slowly rise, straightening your back into a standing pose. Bend backward, stretching your arms above your head as you inhale.

12. Return to position number 1. Exhale.

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions