Surya Namaskar for Beginners

Surya Namaskar for Beginners

Introduction: 

Surya namaskar type of yoga in this 12 pose .It is very powerful  asanas which good for cardiovascular workout and  great way get fit.It also provide peace of your mind and soul.

Prayer Pose:

Also known asas Pranamasana , Prayer pose  is the start of your Surya Namaskar. position your body both feet closely straight line, look straight and hand are in namaskar position. Inhale deeply, expanding your chest and relaxing your shoulders

prayer pose

Hasta Uttanasana:

Hands are in prayer position, breathe in and lift your arms up and bend backwards  arms full stretched. Your biceps should touch to your ears. This posture is to loosen up your body by stretching the entire body backwards, feet are together.

Hastauttanasana-Raised-Arms-pose-How-to-do-Surya-Namaskar

Hasta Padasana:

Now exhale and bend forward from the waist. Go down your palm touch ground inhale when down ward ,your face between keens but keeping your spine erect. Do this as your exhale slowly and completely

keens pad

 

 

 

 

 

 

 

Ashwa Sanchalanasana:

. Keep your hands to the side, and bring your right knee towards the left leg part of the chest and let your right leg stretch behind. Look up straight.

ashwa

Mountain Pose:

your palm and feet touch ground and your hip upward make pose” v “position . “v” position down ward its means your body make hip upward palm and feet in ground

Adho-Mukha-Svanasana-Downward-Facing-Dog-pose-How-to-do-Surya-Namaskar

 

Ashtanga Namaskar:

down your knees touch the floor and exhale. Now bring your chin to rest on the floor, keep your heap slightly elevated in the air and your hand will near to chest side. two knees, chin and chest will rest on the floor while your hip stays elevated in the air.

astanga

Bhujangasana:

This is also known as Cobra pose. your legs are together simply aligning flat on the ground. Make sure you use your hands to support your body and  slightly bend  make angle 90 degree

bhujangasana

 

 

 

 

 

 

 

 

Mountain Pose:

again come back mountain pose your palm and feet touch ground and your hip upward make pose” v “position . “v” position downward its means your body make hip upward palm and feet in ground

Adho-Mukha-Svanasana-Downward-Facing-Dog-pose-How-to-do-Surya-Namaskar

 

Ashwa Sanchalanasana:

Now come back mountain pose Keep your hands to the side, and bring your left  knee towards the right leg part of the chest and let your right leg stretch behind. Look up straight.in this leg poisition will change

ashwa

Hasta Padasana:

Now exhale and bend forward from the waist. Go down your palm touch ground inhale when downward ,your face between knees but keeping your spine erect. Do this as your exhale slowly and completely

keens pad

 

Hasta Uttanasana:

Hands are in prayer position, breathe in and lift your arms up and bend backwards  arms full stretched. Your biceps should touch to your ears. This posture is to loosen up your body by stretching the entire body backwards, feet are together.its ardha chakra asana

Hastauttanasana-Raised-Arms-pose-How-to-do-Surya-Namaskar

Prayer Pose:

Finally ,exhale and stand up Feel positive vibration on body  Also known asas Pranamasana , Prayer pose  is the start of your Surya Namaskar. position your body both feet closely straight line, look straight and hand are in namaskar position. Inhale deeply, expanding your chest and relaxing your shoulders.

prayer pose

 

 

 

1024px-Surya_Namaskar_sculpture_at_IGIA_T3

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