Sun Salutation (Surya Namaskar)

Sun Salutation (Surya Namaskar) The Sun Salutation, (Surya Namaskar) is a series of twelve positions performed as one continuous exercise. Each movement is coordinated with the breath. The Sun Salutation builds strength and increases flexibility. Practiced daily it will bring great flexibility to your spine and joints and trim your waist. You might find several versions of doing Sun Salutation. Multiple benefits- increases muscle mass hence more fat burning capability, and increases bone density. However, it is best to stick to one particular sequence and practice it regularly for best results. Do 12 rounds of Sun Salutation, followed by other Yoga poses and then rest deeply in relax position. Step.1 (Prayer Position) Stand with both feet touching. Bring your hands and joining them at the breast bone. Make sure your weight is evenly distributed each other. Keep the abdomen drawn in slightly, back straight, the elbows and shoulders relaxed. Step.2 (The Arch) While inhaling the breath, raise your arms upward. Slowly bend backward, stretching arms above the head. But your arms must remain straight and should touch your ears. Bend your body from wards as far as you can. Step.3 (The Compression) Hasta Pada Asana Now bring your arms forward from the front and bent your body down. Try to put the palms of your hands on the ground and place them beside your feet. In this state try to touch the knees you’re your nose, without bending the knees. Exhale. Step.4 (The one foot balance) Now take the left leg backward, bend your right knee and let it take position between the two arms, with the hands sticking to the ground. The hands and the right foot should be in one line. Now bend back as far backward as you can, throwing the chest out. Inhale. Step.5 Exhale the breath and take your right leg also to the position of the left leg. Put your heels completely on the ground. Raise your hips upwards, touch your chest with your chin and look backward through your legs. The main fulcrum of this pose comes at the base of your spine. It is like a triangle with hip joint forming the peak. Make your breath normal. Step.6 (The Flat Out) Place all your limbs on the ground except your hips which should be slightly raised from the ground. Your forehead, chest and knees should touch the ground. Place your feet flat too, Make your Breath normal. Step.7 (Up-stretch Asana) Now raise up the front portion of your body up to the chest, giving as little pressure on hands as you can. Inhale. Bend your neck as far back as you can. Follow the same sequence. Step.8 (Back in the Bhoodhar Asana) The same as in No.5. Exhale lift from the hips and push back and up. Step.9 (Back in One Foot Balance) The same as in No.4. Inhale and stop the right foot forward. Step.10 (Back in Compression) The same as in No.3. Exhale, bring the left foot forward and stop in to head-to-knee position. Step.11. (Back in Arch) The same as in No.2. Inhale and raise slowly while keeping arms extended. Step.12 (Finally in Prayer Position) Finally, return to the position No.1. Exhale and in a slow, sweeping motion, lower your hands up in to prayer portion. Repeat the sequence stepping with the left leg.