Surya Namaskar (sun salutation) with it's benefits

SURYA NAMASKAR (sun salutation) : A Complete Body Workout

What is Surya Namaskar?

The Surya Namaskar, or sun salutation, is a 12-yoga-posture sequence that is best performed when the sun rises. It's a fantastic cardiovascular workout if done quickly. These poses, when performed gently, help to tone our muscles and relax our bodies. Surya Namaskar gives our bodies strength, vitality, and flexibility when practised regularly.
Do you want to lose weight but don't have time to go to the gym or the patience to stick to a strict diet? Then Surya Namaskar Yoga, an ancient yogic practise, is for you! Surya Namaskar Yoga helps the body become more flexible, fit, and powerful. It also aids in the development of lean muscles by increasing metabolism. Overall, it's a full-body workout that can be completed in about ten minutes.

If done at a fast pace, it provides a good cardiovascular workout. This improves blood circulation and thus, imparts a healthy glow on your face. It delays the signs of aging, keeps the wrinkles at bay and prevents hair-fall too. If done at a slower pace, these Yoga poses help tone the muscles and can be relaxing and meditative.

the sequence of 12 powerful yoga asanas (postures) of Surya Namaskar. these are all different Sanskrit names of the Sun.

SURYA NAMASKAR YOGA

STEP 1: Pranamasana (Prayer pose)

“Om Mitraya Namah”

Start the Surya Namaskar by standing at the edge of your mat.

Keep your eyes closed and remain standing upright with the feet together (make sure your weight is equally balanced on both the feet).
Now relax your shoulders and expand your chest.
Inhale and lift both your arms up.
Then, exhale, and bring your palms together in front of your chest in namaskara mudra (prayer pose).

STEP 2: Hasta Uttanasana (Raised Arms pose)
“Om Ravaye Namah”

Inhale and lift your arms up and back, keeping the biceps close to the ears.
Bend the head, arms and upper trunk slightly backward.
Stretch your whole body, right from the heels to the tips of the fingers.
To deepen this stretch, you may push the pelvis forward a little bit.

STEP 3: Hasta Padasana (Hand to Foot pose)
“Om Suryaya Namah”

Exhale and bend forward from the waist, keeping the spine erect.
As you exhale completely, bring the hands down to the floor, on either side of the feet.
Bring the forehead as close to the knees as is comfortable, keeping the knees straight.

STEP 4: Ashwa Sanchalanasana (Equestrian pose)
“Om Bhanave Namah”

Inhale and stretch your right leg back, as far as is possible.
Now bend your left knee and place your arms next to your feet.
Turn your gaze forward.
Ensure that the left foot is exactly in between the palms.

STEP 5: Dandasana (Stick pose)

“Om Khagaya Namah”

Keep the hands and right foot still.
Take the left leg back besides the right leg.
Bring the whole body in a straight line.
Keep your arms perpendicular to the floor.

STEP 6: Ashtanga Namaskara (Salute With Eight Parts Or Points)

“Om Pushne Namah”

Bring your knees down to the floor gently, and exhale.
Slightly, take your hips back, and slide forward.
Rest your chest and chin on the floor.
Raise your buttocks slightly.
You will notice that your two hands, two feet, two knees, chest and chin (eight parts of the body in total) are touching the floor.

STEP 7: Bhujangasana (Cobra pose)

“Om Hiranyagarbhaya Namah”