If sparing an hour is difficult for you. If your schedule hectic and energy draining. There is a simple way to achieve fitness. Sparing few minute a day can show dramatic change in you.

Surya Namaskar ( Sun Salutation)

Sun Salutation is a sequence of 12 powerful yoga poses. This yoga pose is equally effective on body and mind. It is full body workout.  Each set of Sun Salutation composed of 12 yoga poses. This namaskar is offering gratitude to sun for life giving energy sun is providing us.

Best time to practice this namaskar is sunrise. If you are beginner start with 5 cycle and slowly increase it to 12 cycle a day.

Benefits of Surya Namaskar        

Strengthens imm

If sparing an hour is difficult for you. If your schedule hectic and energy draining. There is a simple way to achieve fitness. Sparing few minute a day can show dramatic change in you.

Surya Namaskar ( Sun Salutation)

Sun Salutation is a sequence of 12 powerful yoga poses. This yoga pose is equally effective on body and mind. It is full body workout.  Each set of Sun Salutation composed of 12 yoga poses. This namaskar is offering gratitude to sun for life giving energy sun is providing us.

Best time to practice this namaskar is sunrise. If you are beginner start with 5 cycle and slowly increase it to 12 cycle a day.

Benefits of Surya Namaskar        

Strengthens immune system

Good for cardiovascular health

Stimulate nervous system

Help to lose weight

Good to release stress

Glowing skin

Good for digestive system

Regulate menstrual cycle

Lower down sugar level

Detox body

Do it at faster pace or slow

For Weight Lose

If your purpose of doing surya namskar is losing weight than do it with faster pace.  It is full body cardiovascular workout. It give good stretch to your abdominal muscle . It help in shed lots of calories in your body. Its good for belly workout. You can burn  416 calories by doing it for 30 minute.

For Mental Health

When you perform sun salutation you will notice its effect not only on your body but on your mind. It help to calm down your anxiety. By calming down your anxiety it will improve your sleep pattern. Surya namaskar is enough to say goodbye to insomnia.

Here is the step to perform Surya Namaskar

1 pranam asana ( prayer pose)

2 Hsata uttanasana

3 Hastapadasana

4 Ashwa sanchalanasana

5 Santholasanasana

6 Ashtanga namaskar asana

7 Bhujanagasana

8 Adho mukat asana

9 Ashwa sanchalasna

10 Padahastasana

11 Hastha uthasana

12 Pranam asana

Pranam asana

This pose is also known as tadasana namaskar.  Stand up straight and tall. Balance your weight equally on both feet. As you breath lift and Bring your hands together in front of your chest in a prayer position.

Hsata uttanasana

Also known as raised arm pose. Inhale and look upward .Lift the arms up and back. Biceps should close to the ear. Push your hip forward and try to reach up with fingers rather than trying to bend forward.

 Hastapadasana

Breath out and bend forward. Keep your back and legs straight. Bring the hand down to the floor beside the feet. Bring palm down to the floor and try to straighten the knees.

Ashwa sanchalanasana

Also known as equestri an pose. Inhale and push your leg back as far possible. Bring right knee to the floor and look up. It also considered as balancing posture.

Santolasanasana

Balanace yoga pose . this is the best of to strengthen core muscle. Kneel down your palm and knees . palm in line with shoulders. Keep the knees straight and grip the floor with toesback should straight right . hold the posture.

Ashtanga namaskar asana

Also known as chaturang dandasna . it is knee chin and chest pose.  After following plank pose with exhalation grounded knees to the floor make sure toes and trunk should under. Exhale and bring the chest and forehead to the floor keep abdomen and hip off the floor. Keep breathing and balancing this pose. Hold the pose for few breath.

Bhujanagasana

Keeping your feet  close together  with foot and heel lightly touch together.  Put your palm downward below the shoulder and elbows parallel and close to the body. Inhale and slowly lift your head ,chest ,stomach while keeping navel to the floor. Pull back your body with the help of your hands. Tilt your head back and look up.. don’t over stretch keep smiling like smiling cobra pose.

Adho mukat asana

Also called downward facing dog pose. Stand on your limb in a form of table like posture. Exhale and straighten your elbows lift your hips and knee . body should look like inverted v shape structure. Hands should be in line with shoulders and feet should be in line with hips make sure that your toe pointed outwards. Hold the pose then bend your knee to table position.

Ashwa sanchalasna

Inhale and bring right foot forward between two hands left knee down to the floor press your hip down and look up . right foot should exactly between two legs and right calf perpendicular to the floor

Padahastasana

Exhale and bring left foot forward . keep the palm on the floor  straighten the knees try to touch your nose to the knee and keep breathing.

Hastha uthasana

It is raised arm pose. Inhale and roll the spine up and hands go up with bend backward little bit. Ensure your biceps beside your ear. Stretch up.

Pranam asana

This pose is also known as tadasana namaskar.  Stand up straight and tall. Balance your weight equally on both feet. As you breath lift and Bring your hands together in front of your chest in a prayer position.

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