SURYA NAMASKARA

Surya Namaskara or Sun Salutation is a Yoga warm up routine based on a sequence of

gracefully linked asanas. The nomenclature refers to the symbolism of Sun as the soul and the
source of all life.[4] It is relatively a modern practice that developed in the 20th century.

Srya Namaskra may also refer to other styles of "Sun Salutations". A yogi may develop a
personalized yoga warm up routine as surya-namaskar to precede his or her asana practice.

THE last six postures:

7. Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra posture. You may keep your elbows bent in
this pose, the shoulders away from the ears. Look up.

How to deepen this yoga stretch?

As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort
to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can;
do not force.

Benefits:

Stretches muscles in the shoulders, chest and abdominals. Decreases stiffness of the lower back.
Strengthens the arms and shoulders
8. Parvatasana (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture.

How to deepen this yoga stretch?

If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up,
going deeper into the stretch.

Benefits:

It gives a full body stretch which improves the blood circulation around the body. It reduces
muscle pain, especially in back and neck regions. It improves your mental efficiency and makes
you more optimistic.

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.

How to deepen this yoga stretch?

Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In
this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.

Benefits:

It tones the abdominal organs. It gives flexibility to the leg muscles during stretching. It gives a
sense of nervous balance

10. Hasta Padasana (Hand to Foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees,
if necessary.

How to deepen this yoga stretch?

Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.

Benefits:

Standing Forward Fold pose stretches your spinal column and the backs of your legs and back
muscles. It helps stimulate the uro-genital, digestive, nervous and endocrine systems. It also
improves flexibility of the spine, strengthens the legs, improves digestion, and aids in blood
circulation to the head.
11. Hastauttanasana (Raised Arms pose)

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

How to deepen this yoga stretch?

Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching
backwards.

Benefits:

It improves digestion. It stretches and tones the muscles of the abdomen. It expands the chest and
the rib cage resulting in full intake of oxygen. The lung capacity is fully utilized.
12. Tadasana

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

Benefits:

This asana helps improve body posture. With regular practice of this asana, your
knees, thighs, and ankles become stronger. Your buttocks and abdomen get toned.
It also helps improve balance. Your digestive, nervous, and respiratory systems are
regulate.
Benefits of Surya Namaskar

1. Improves Blood Circulation of the Body

Due to the active process of inhalation and exhalation, the lungs are constantly
ventilated and the blood remains oxygenated. It's a great way of detoxing your body
and helping it get rid of excess carbon dioxide and other toxic gases.

2. Your Mantra to Weight loss

When done at a fast pace, it is a great cardiovascular workout that stretches the
abdominal muscles while simultaneously helping you reduce excess weight around
your stomach. The asanas also result in toning your arms, abs and giving great
flexibility to your spine. Moreover, It helps to strengthen your entire skeletal system
including your ligaments.

3. Promotes a Regular Menstrual Cycle

if you're facing the problem of an irregular menstrual cycle, these asanas will help
you suppress this irregularity and if practiced daily, it ensures an easy childbirth.

4. Benefits your Skin and Hair

by incorporating it in your routine it will keep you youthful and healthy even in old
age. It improves your blood circulation that aids in bringing back the glow on your
face; preventing the onset of wrinkles, making your skin look ageless and radiant. It
also prevents hair loss and the ageing of hair.

5. Anti-anxiety and Calming Properties

Surya Namaskar helps to improve memory and the nervous system. Moreover, its
stabilizes the activity of the endocrine and thyroid glands, thereby reducing anxiety
and inducing the sensation of complete calmness and tranquility.

6. Helps in muscles loosening: It invigorates all the muscles of the body and
offer intense stretching to the whole body. The expansion and contraction of
muscles helps in redirection of impure blood to the kidney and the lungs. This is the
best module for loosening of muscles and removes stiffness from the body and
considered as the best possible exercise who seeks healthy living.

7. Improves digestion: This practice alternately stretched and compressed the

body organs including the stomach. It imparts better massage to the digestive
system and encourages working efficiently. By regular practice of this module helps
to remove and prevent many diseases and disorders of the alimentary canal. It
stimulates peristalsis of the intestines and removes waste products from the body.