Surya Namaskar (Sun Salutation) is made up of twelve distinct poses. These are the 12 asana are more effective for improving immunity and protecting against infection, as well as beneficial for the physical development.
At least 20 suryanamskars should be performed daily for beginners, and more than 100 should be performed by a skilled person.
1. Pranamasana (Prayer Pose):
Pranamasana is that the 1st posture within the yoga sequence. To accomplish this create, stand upright on your mat and make sure that your feet square measure placed getting ready to one another. Next, take a deep breath, expand your chest, and relax your shoulder. throughout inhalation, raise your arms from the facet and whereas eupnoeic be a part of each your palms along as if you’re praying. The prayer posture or 1st salutation is complete.
2. Hasta Uttanasana (Raised Arms Pose):
Ensure that your palms square measure joined along, a bit like within the previous prayer creates. Take a deep breath, elevate your arms, and slightly bent backward. Your striated muscle should keep getting ready for your ears.
3. Hasta Padasana (Standing Forward Bend Pose) :
Breathe out and bend forward from your waist. attempt to bit the ground together with your hands. However, make sure that your spine remains straight. whereas performing arts this creates, you must exhale slowly and completely.
4. AshwaSanchalanasana (Lunge Pose) :
Bend your knees slightly, so that the palms will rest on the ground beside your feet. Take a deep breath, bring your right knee towards the proper facet of your chest, and stretch your left leg backward. Raise your head and appearance forward.
5. ChaturangaDandasana (Plank Pose):
Inhale and produce your right leg back similarly. currently each your hands are right below your shoulders. make sure that your body is parallel to the bottom.
6. AshtangaNamaskara (Eight boughed Pose):
This is conjointly spoken as salutations victimization eight points or elements. once performing arts ChaturangaDandasana, exhale and slowly bring your knees down toward the ground. Rest your chin on the ground and keep your hips suspended within the air. If done properly, each of your hands, knees, chin, and chest can rest on the bottom whereas your hips can stay suspended within the air.
7. Bhujangasana (Cobra Pose):
Rest your legs and midriff flat on the bottom. Position your palms beside your chest. Inhale and apply pressure on the hands to lift your higher body. At this time, your head and body part can gibe an elapid with a raised hood.
8. AdhoMukhaSvanasana (Downward Facing Dog Pose):
Keep your palms and feet wherever they’re. Exhale and gently elevate your hips, so that the body forms associate inverted ‘V’. Straighten your elbows and knees. Look toward your navel.
9. AshwaSanchalanasana (High Lunge Pose) :
After performing arts AdhoMukhaSvanasana, return to AshwaSanchalanasana by conveyance your right foot forward. Keep your left leg stretched behind you and appearance forward.
10. Hasta Padasana (Standing Forward Bend):
Inhale and produce your left foot forward, specified it’s next to your right foot. Keeping the position of your hands intact, exhale, and slowly bend your body part to enter into the Hasta Padasana create.
11. Hasta Uttanasana (Raised Arms Pose):
Inhale and elevate your higher body. be a part of the palms and lift your arms on top of your head. Then bend backward as you probably did in step a pair of.
12. Pranamasana (Prayer Pose):
This is the last step. take a breath and stand straight during a relaxed manner. Lower the arms and hold your palms before your chest. This marks the top of the primary set of Surya Namaskar.