HOW TO DO SURYANAMASKAR WITH PROPER STEPS IN 2020

We all aware of the beneficial effects of yoga in our life, whether it will be a break full exercise path for relaxing from a hectic lifestyle or a spiritual root to know the inner beauty of personal behavior. One of the most effective yoga Asana is Suryanamaskar. Actually, it is a cycle of 12 exercises or steps or poses of yoga that are performed one after the other in a sequential manner. In this article, I am going to informate you all on how to do Suryanamaskar with proper steps.

The word Suryanamaskar means gesturing sun to a positive greeting. this exercise involves multiple postures of yoga exercises that are performed accordingly. Several steps that are involved in Suryanamaskar are Pranamasana, Hastauttanasana, Hasta Padasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, Parvatasana, Tadasana. 

Benefits of Suryanamaskar 

Well there are a lot of benefits of surya namaskar. Its advantages will surely surprise your. Its increases the body flexibility, calms the mind, provide you inner peace. 

Below here i have added some of the points where i mentioned surya namaskar benefits.

• Stretches out the body parts 

• Reduces the chances of cardiovascular diseases

• Increases the flexibility of the body 

• Best for spine flexibility

• Improves digestion and reduces gastric problems

• Improves the blood flowing rate 

• Tones the muscles and reduces the chances of joint injury 

• Improves back muscles 

The steps of Suryanamaskar are pretty easy to practice and very efficient as a whole-body workout exercise .The steps are easy and preferred to be implemented in early morning exercise. The exercises should be performed in a sequential manner as noted below

1. Pranamasana (prayer pose)  

The prayer pose is executed by joining both the legs together, standing stiff by making the back straight, facing the face forward, and joining the hands in pranaam gesture. This posture gives humble approach of the beginning of the exercise

2.Hastauttasana (Arm raise pose )

In this step of Suryanamaskar, The person is asked to raise there hands up such that their biceps touches there ears and gently stretch the body upward by stand on the toes. Also the person is asked to breathe in the air softly and gently. 

The breathing part plays a crucial role in this exercise. This posture strengthens the leg muscle and toe muscle of the body 

3. Hasta Padasana (foot hand pose)

Hasta Padasana is performed by exhaling the air, bending forward in order to touch the ground completely by both the hands, the knees should be straightened while posturing. These posture help in increasing flexibility of the back and spine.

4. Ashwa Sanchalanasana (Equestrian pose)

After hasta Padasana, Ashwa Sanchalanasana asana is performed where the person moves his/her right leg backward, the left leg and face the head upright to the facing the rising sunshine. Both the palm must be placed in such a way that the left leg should be positioned in the center between them.

5.Dandasana (Stick pose)

In this asana (Dandasana) , The right leg is again moved forward along the position of the left leg the hands must be kept in the same position as they were in asana, head faces the front direction while breathing in the air gently.

6. Ashtanga Namaskar (Salute with eight body parts)

Then the person moves there body forward lean such talk he/she is trying to lean on the floor. But the heap and waist area should not touch the ground and must be in the air but the shoulder and chin be relaxed. The two hands, chin, shoulder, two toes, and two knees rest on the ground hence it is called "Ashtanga Namaskar"

7.Bhujangasana (cobra pose)

Cobra pose is performed by lifting the chest and chin upward while lying on the floor. the palm should completely touch the ground as if they provide support to lift the upper body structure. the legs should be relaxed while lying.In this pose, The upper body is in the position similar to the snake, thatswhy it is can as cobra pose. 

8. Parvata Asana (mountain pose )

Breathing out action should be performed while doing Parvata asana, The waist and hip is lifted upward by keeping the head facing ground and hands should support the body posture along with legs 

9.Ashwa Sanchalanasana (Equestrian pose)

As described earlier, the posture should be arranged such that the palms must be placed in such a way that the left leg should be positioned in the center between them. the person moves his/her right leg backbend the left leg and faces the head upright to the facing the rising sunshine. these exercise strengthens the calf muscles and stretches the back.

10. Hasta Padasana (foot hand pose)

Gently bring the right leg back the earlier position and join the legs together face the head downward and palms must touch the ground completely. the knees should be straight in this posture. this exercise straightens the leg muscles along with hip muscles.

11.Hastauttasana (arm raise pose )

Move your hip outward and again make the hands straight above the head such that biceps touch the ears and lean the upper body backward a little and stand again on the toes.

12.Tadasana ( palm tree pose )

exhale the air and stretch out the body upward and place the hands like prosperous tree branches kept wide open. Relax the whole body and parts and face the head upright facing the sun.

Conclusion: These all the posture seems to be pretty effective and beneficial for maintaining the body physically active. The above-mentioned points are procedural points on how to do Suryanamaskar with steps in 2020. the beneficial feature of Suryanamaskar includes the strengthening of the joints especially leg joints, toning of the body, makes the mind calm, increases blood circulation and beautifies the body and soul. Hope this magical yogic exercise will benefits you. 

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