surya namaskar

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Surya Namaskar or salute to the sun, is a practice in yoga that involves a flow sequence of some twelve beautifully intertwined asanas. The asan sequence was first recorded in the form of yoga in the early 20th century, although earlier similar practices were used in India. It is introduced by typically in India at 20th century even may hindu dharam ghrantha ( Hindu’s books ) say Surya namaskar is more older than 20th century.

 

 

 

Surya Namaskar as we all know as salutations to the sun.it is an combination of 12 yogasanas or yoga postures. Surya Namaskar is considered a great exercise for the body. It is not only good for the body but also for the mind.

 

 

Doing 12 sets of this exercise produces 288 powerful yoga asanas in an interval of 15 minutes.

 

 

How Many Calories Burn in 30 Min Workout

Benefits of Surya namaskar

 

To give you the big picture, take a look at how many calories you burn in different 30-minute workouts.

 

  • Running (7.5mph) — 414 calories
  • Beach Volleyball — 265 calories
  • Tennis — 232 calories
  • Basketball — 265 calories
  • Football — 298 calories
  • Bicycling (14–15.9 mph) — 331 calories
  • Rock Climbing — 364 calories
  • Surya Namaskar — 417 calories

 

 

 

How To Do Surya Namaskar

 

Step 1: Pranamasana (Prayer pose).

Surya namaskar

 

Stand on mat, keep your feet together and balance your weight equally on both feet. Expand your chest and relax your shoulders. As you inhale, raise both the hands from side to side and while exhaling bring your palms together in front of the chest in prayer position.

 

Step 2: Hastauttanasana (Raised arms pose).

Raised arm pose

While inhaling, lift the arms up and back, keeping the biceps near the ears. In this mudra, an effort is made to stretch the whole body from the heel to the tip of the fingers.

 

Step 3: Hastapadasana (Standing forward bend).

Hastapadasana (Standing forward bend).

Keeping the spine straight while exhaling, bend forward from the waist. As you exhale completely, bring your hands to the floor next to your feet.

 

 

Step 4: Ashwa Sanchalanasana (Equestrian pose).

Ashwa Sanchalanasana (Equestrian pose).

While breathing in, push your right leg back as far as possible. Bring the right knee to the floor and look up.

 

Step 5: Dandasana (Stick pose).

Dandasana (Stick pose).

While breathing in, take the left leg back and bring the whole body in a straight line and keep your arms perpendicular to the floor.

 

Step 6: Ashtanga Namaskara (Salute with eight parts or points)

Ashtanga Namaskara (Salute with eight parts or points)

Beautiful sporty fit yogini woman practices yoga asana Ashtangasana – eight-limbed pose variation in studio

 

Slowly bring your knees to the floor and exhale. Move hips back slightly, slide forward, keeping your chest and chin on the floor. Raise your posterior slightly. Both hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.

 

Step 7: Bhujangasana (Cobra pose).

Bhujangasana (Cobra pose).

Slide forward and raise your chest to bring it into Cobra Pose. You can keep your elbows away from the shoulders and away from the ears in this pose. Look up at the ceiling.

 

As you inhale, make a slight effort to push the chest forward; As you exhale, make a gentle effort to push the navel down. Lower the toes. Make sure you are pulling as much as you can and not forcing your body.

 

Step 8: Adho Mukha Svanasana (Downward facing dog pose).

Adho Mukha Svanasana (Downward facing dog pose

Young woman practicing yoga, standing in Downward facing dog pose, adho mukha svanasana exercise, beautiful girl in grey sportswear, leggings and bra working out at home or in yoga studio

As you inhale, make a slight effort to push the chest forward; As you exhale, make a gentle effort to push the navel down. Lower the toes. Make sure you are pulling as much as you can and not forcing your body.

 

Step 9: Ashwa Sanchalanasana (Equestrian pose).

Ashwa Sanchalanasana (Equestrian pose).

While inhaling, bring the right leg forward between both the hands. Left knee goes down to the floor. Press the hips down and look up.

 

Place the right foot between both the hands and the right calf on the floor straight. In this position, make a gentle effort to push the hips down toward the floor to deepen the stretch.

 

Step 10: Hastapadasana (Standing forward bend).

Surya namaskar

While exhaling, bring the left leg forward. Keep the palms on the floor. You can bend the knees if necessary.

 

Make sure your biceps are near your ears. The idea is to stretch more rather than pull backwards.

 

Step 11: Hastauttanasana (Raised arms pose).

Surya namaskar

While breathing in, bend the spine upwards. Raise the hands up and lean back slightly, pushing the hips outwards.

 

Make sure your biceps are near your ears. The idea is to stretch more rather than pull backwards.

 

Step 12: Tadasana (Mountain Pose).

Surya namaskar

As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.

 

This completes a set of Surya Namaskars. Complete the round by repeating the steps. Only this time, start by taking the left leg back in step 4 and bring the right leg forward in step 10. Once this is done, you will have completed one round of Surya Namaskar.

 

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