How to do Surya namaskar

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The most familiar sequence, Surya Namaskar (Sun Salutation) is as rich in physical benefits. Only one Surya Namaskar asana is equal to the different yoga poses. Hence, a set of 12 powerful yoga asanas (postures) considered as the complete body work out.

These postures are the good way to keep the body in shape, healthy and calm the mind. Surya Namaskar is best done early mornings on empty stomach. Let's begin with these simple yet effective sun salutation steps on our way to good health.

1.Pranamasana (Prayer pose):

Stand at the edge of your mat, keep your feet together and balance your weight equally on both 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.

2. Hasta uttanasana (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.

3. Hasta padasana (hand to foot pose):

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.

4. Ashwa sanchalanasana (Equestrian pose):

Breathing in, push your right leg back as far as possible. Bring the right knee to the floor and look upwards.

5. Dandasana (Stick pose):

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

6. Ashtanga Namaskara (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 posture a little bit.
The two hands, two feet, two knees, chest and chin should touch the floor.

7. Bhujangasana (Cobra pose):

Slide forward and raise the chest up into the cobra posture and look upward.

8. Parvatasana (Mountain Pose):

Breathing out, tuck the toes, and bend the chest downwards in an 'inverted v' posture.

9. Ashwa sanchalanasana (Equestrian pose):

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

10. Hasta padasana (Hand to foot pose):

Breathing out, bring the left leg forward. Strech down and keep the palms on the floor.

11. Hasta uttanasana (Raised arms pose):

Breathing in, roll the spine up,  hands go up and bend backwards a little bit, pushing the hips slightly outwards.

12. Tadasana:

As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

Remember, this is only a half-round, you'll need to repeat the sequence, switching left to right and right to left to complete the full round. Launch your practice slowly with three to five rounds gradually building up to 10 to 15. If this seems like a lot, remember that the traditional number of rounds is 108.

keep practice, stay fit...

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