Sun Salutation is a complete body workout which consists of 12 positions done in succession. When one position ends, another begins in the very moment. These poses can remove mental and bodily tensions, stimulate the nervous system and improve circulation.
These 12 Surya Namaskar steps will strengthen and tone the muscles in the spine, abdomen and pelvis. By a regular practice of these steps, you will improve the functions of the stomach, heart, liver, legs and chest. So, make sure you practice them every morning.
All of the poses are demonstrated in the video below, but here are short instructions:
1. Mountain Pose
Stand up and distribute your weight on both feet. As you breathe in, raise both of the arms from the sides and as you exhale, bring them in front of the chest in prayer position.
2. Arch Back
When breathing in, lift your hands up and back but make sure your biceps are close to the ears. In this way, you will stretch the whole body from head to toes.
3. Forward Bend
Bend forward from the waist and as you exhale bring the hands down to the floor, beside the feet.
4. Lunge
Push your right leg back, as far as you can. Bring the right knee to the floor and look up.
5. Plank Pose
Place your wrists flat on the floor, and your feet should be back behind you.
6. Chin and Chest Lower
Bring your knees down to the floor, take the hips back slightly and rest your chin and chest on the floor. The hands, feet, chest and chin should touch the floor.
7. Upward-Facing Dog Pose
Slide forward and raise the chest up into a Cobra posture.
8. Downward-Facing Dog Pose
Lift the hips and the tailbone up while lowering the chest in an ‘inverted V’ pose.
9. Lunge
Repeat the lunge pose.
10. Forward Bend
Repeat the Forward Fold Pose.
11. Arch Back
Repeat the Arch Back Pose.
12. Mountain Pose
Repeat the Mountain Pose.
These poses are traditionally performed in the morning in 5 sets. If you are a beginner start with 2 or 3 sets.
Via India Times
