SURYA NAMASKAR
https://m.youtube.com/watch?v=YW_9EYlTsWYSteps of Surya Namaskar:-
- Pranamasan:-
Stand in an erect position, facing the sun,
with palms folded near the chest
in namaskar. Keep the feet
together and breathe normally. - Hasta uttanasana:-
Breathe in, raise the arms upward,
and bend backwards with the face
pointing upwards and towards the sky.
The back should be arched while
bending backwards. - Pada hastasana:-
Exhale and keeping knees straight,
bend down till the head touches the
knees. The hands should touch the
floor on either side of the feet with
the palms flush against the ground. - Ashwa-sanchalan-asana:-
Inhale and stretch the left leg
backwards, and balance the leg on
the toes with the heel raised upwards.
The right leg is bent at the knee and the
head is lifted upwards to face the sky,
while the hands remain stretched
with the palms flush against the floor. - Parvatasana:-
Exhale and keeping the palms flush
against the ground, the right leg is pushed
back to stay parallel with the left
leg. The hip is raised with the head
bent downwards to face the navel. - Ashtanga namaskar:-
Inhale and lower the hips. The toes,
knees, chest, and face touch the
floor while the hips are slightly
raised. - Bhujangasana:-
Exhale and stretch arms. Lift
the chest so the back arches and the
head is bent backwards to face the sky. - Parvatasana:-
Exhale and perform as in step 5 - Ashwa-sanchalan-asana:-
Inhale and perform as in step 4 - Pada hastasana:-
Exhale and perform as in step 3 - Hasta Uttanasana:-
Inhale and perform as in step 2. - Pranamasan:-
Bring back the hands in a folded
namaskar to the chest, and breathe
normally as in step 1.
| https://m.youtube.com/watch?v=YW_9EYlTsWYStep of Suya NamaskarStep of Surya Namaskar |
