Let us first comprehend what is Suryanamaskara asana?
Suryanamaskara is a contribution done before the Sun saying thanks to it for its energy. It is a part of our daily yoga. This column will cover the 12 positions of Suryanamaskara.
Pose 1 – The Prayer Pose (Pranam asana)
- Start by standing straight at the starting point your mat
- Join your feet and keeping your arms at your sides loose
- Shut your eyes and bring the hands together in the center of your chest, like you pray and loosen up your whole body
Benefits
- This position prepares and calms the mind
- It likewise supports the decrease of pain and nervousness
Pose 2 – Raised Arms Pose (Hasta Uttanasana)
- Breathe out to start Hasta Uttanasana.
- From that point onward, take a full breath and stretch your arms forward and up over your head
- Gaze upward
- Inhale when you arch back and exhale when you come forward
Benefits
- It stretches your muscles
- From the heel to the tips of the fingers, this exercise stretches the whole body
Pose 3 – Hand to Foot Pose (Hasta Padasana)
- Breathe out and start bending forward and down to your knees, keeping your spine long
- Put your hands on the floor with your fingers reaching the surface.
- Keep your knees straight so that you can lean against your thighs and put your head on your knee.
- For a couple of moments, remain here
Benefits
- It extends the spine
- It additionally opens the legs, shoulders, and arms muscles while extending the hamstrings.
Pose 4 – Equestrian Pose (Ashwa Sanchalan asana)
- Step your right leg back, putting the knee down and tucking your toes under.
- Twist your left knee while keeping your foot level on the floor.
- Put your fingers or palms on the floor, roll your shoulders back, and raise your head forming an arch
Benefits
- Leg and spine muscles get strong
- Heartburn get eased
Pose 5 – Mountain Pose (Parvat asana)
- Breathe out, carrying your palms to the floor and lifting your hips high by moving the left foot back next to the right.
- Bring your shoulders towards your lower legs while protracting your spine and try to look at your hands.
- Take several full breaths in and out.
Benefits
- It assists with improving position and to loosen up
Pose 6 – Salute Posture (Ashtanga Namaskara)
- Breathe out as you drop your knees and place your chest on the mat while squeezing your head forward on the floor.
- Keep your elbows squeezed towards your sides for more strength.
- You’ll have the option to drop your chest while keeping your hip up in the air when you gain strength
Benefits
- It increases the flexibility of back and spine
- Reinforces the back muscle while delivering pressure.
- All the eight of your body parts touch the floor
Pose 7 – Cobra Pose (Bhujang asana)
- Keep your hands and feet in the same place. Inhale as well
- Slide forward and, like a snake, elevate your chest
- Squeeze your elbows back towards each other while rolling your shoulders back
- Look up
Benefits
- It expands state of mind and agility
- It at the same time extends the muscles of the shoulders, chest, back, and legs
Pose 8 – Mountain Pose (Parvat asana)
- Fold your toes under as you relax (Same as Pose 5)
- Get back to the V position by extending your spine and carrying your shoulders nearer to your lower legs
- Take two or three full breaths
- Lift your hips and press your hands as you breathe out
Benefits
- It develops blood flow in the spinal region
- It helps women in managing the side effects of menopause
Pose 9 – Equestrian Pose (Ashwa Sanchalan asana)
- Move the pelvis forward by presenting the left foot between the palms. Raise your body and slant your head back, curving your back and looking up (Same as Pose 4)
Benefits
- Leg muscles are more adaptable
- The spine gains strength
Pose 10 – Hand to Foot Pose (Hasta Padasana)
- Breathe out and arrange the legs, keeping the right foot in front (Same as Pose 3).
- Twist your knees enough for your chest to lean against your thighs and your head to lay on your knee
Benefits
- Sleeping disorder, osteoporosis, migraines, nervousness, and stress can be in every way mitigated with it
Pose 11 – Raised Arms Pose (Hasta Uttanasana)
- Take a full breath and stretch your arms forward and up over your head (Same as Pose 2)
- Turn upward and make an arch
- Take a full breath out
Benefits
- It treats diseases like asthma, lower back torment, and exhaustion. It likewise assists with digestion
- Extends the chest, bringing about a total oxygen consumption
Pose 12 – The Prayer Pose (Pranam asana)
- At last, breathe out and get back to the prayer position (Same as Pose 1)
- Bring down your arms
Benefits
- Thighs, knees, and lower legs get strengthened
- Tones your hip and mid-region and your muscles
When you complete every one of the 12 postures, one set of Surya Namaskar gets finished.
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