Surya Namaskar (Sun Salutation) - A Complete Yoga, All Health Benefits

Surya Namaskar (Sun Salutation) - A Complete Yoga; All Health Benefits & Steps by Dr. Vikram Chauhan

video link:-
https://www.youtube.com/watch?v=olsyYLSdnu4

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Surya Namaskar, or Sun Salutation, is a set of 12 powerful yoga poses that form a complete body workout. It is an ancient yogic practice that offers physical, mental, and spiritual benefits, aligning the body with the rhythm of the sun.

Steps of Surya Namaskar:

1. Pranamasana (Prayer Pose)
-- Steps: Stand straight with feet together. Join palms in front of the chest in a prayer position.
-- Breath: Inhale and exhale normally.
-- Focus: Grounding and centering.

2. Hasta Uttanasana (Raised Arms Pose)
-- Steps: Raise arms overhead, arching slightly backward.
-- Breath: Inhale.
-- Focus: Stretches the spine and opens the chest.

3. Padahastasana (Hand to Foot Pose)
-- Steps: Bend forward, bringing hands down to touch the toes.
-- Breath: Exhale.
-- Focus: Stretches the hamstrings and back.

4. Ashwa Sanchalanasana (Equestrian Pose)
-- Steps: Take the right leg back and bend the left knee, keeping palms on the floor.
-- Breath: Inhale.
-- Focus: Strengthens legs, opens the hips, and stretches the abdomen.

5. Dandasana (Stick Pose)
-- Steps: Take the left leg back to align the body in a straight plank position.
-- Breath: Hold breath.
-- Focus: Builds core and arm strength.

6. Ashtanga Namaskara (Salute with Eight Parts)
-- Steps: Lower the knees, chest, and chin to the floor while keeping the hips raised.
-- Breath: Exhale.
-- Focus: Strengthens arms and stretches the spine.

7. Bhujangasana (Cobra Pose)
-- Steps: Lift the chest up into a gentle backbend while keeping the legs on the floor.
-- Breath: Inhale.
-- Focus: Enhances spine flexibility and strengthens the back.

8. Adho Mukha Svanasana (Downward Dog Pose)
-- Steps: Lift hips up and back to form an inverted "V" shape.
-- Breath: Exhale.
-- Focus: Stretches shoulders, hamstrings, and calves.

9. Ashwa Sanchalanasana (Equestrian Pose)
-- Steps: Bring the right leg forward between the hands, keeping the left leg back.
-- Breath: Inhale.
-- Focus: Repeat stretch for the other side.

10. Padahastasana (Hand to Foot Pose)
-- Steps: Bring the left leg forward, bending to touch the toes.
-- Breath: Exhale.
-- Focus: Deepens forward fold.

11. Hasta Uttanasana (Raised Arms Pose)
-- Steps: Rise up, lifting arms overhead and arching back.
-- Breath: Inhale.
-- Focus: Opens the chest and stretches the spine.

12. Pranamasana (Prayer Pose)
-- Steps: Return to standing with palms joined in front of the chest.
-- Breath: Exhale.
-- Focus: Reflect and feel gratitude.

Health Benefits of Surya Namaskar

1. Physical Benefits:
-- Flexibility: Enhances flexibility in the spine, muscles, and joints.
-- Strength: Strengthens core, arms, legs, and shoulders.
-- Weight Management: Burns calories and aids in weight loss.
-- Improved Posture: Aligns the body, improving overall posture.
-- Better Digestion: Tones abdominal muscles, aiding digestion.

2. Mental Benefits:
-- Stress Relief: Helps reduce anxiety and calm the mind.
-- Focus and Clarity: Boosts concentration and mental alertness.
-- Energy Boost: Enhances vitality and reduces lethargy.

3. Spiritual Benefits:
-- Mind-Body Connection: Fosters mindfulness and inner harmony.
-- Detoxification: Improves circulation, helping in toxin removal.
-- Pranic Energy: Enhances the flow of life force energy (prana).

Tips for Practicing Surya Namaskar

-- Time: Practice at sunrise or early morning for maximum benefits.
-- Environment: Choose a quiet, open space with fresh air.
-- Breathing: Synchronize each movement with your breath.
-- Consistency: Start with 2-3 rounds and gradually increase to 12.
-- Modifications: Beginners can modify poses to suit their comfort level.
-- Empty Stomach: Perform on an empty stomach or after light digestion.

Surya Namaskar is a complete practice to revitalize your body and mind. Regular practice not only boosts physical fitness but also nurtures spiritual growth and inner peace