Yoga in India

SUN SALUTATION or   SURYA NAMSKAR

Technique

1. Stand with folded hands  in position of namaste

2. Inhale and lift both hands up and take both hands back and bend backwards as much as possible according to your comfort and flexibility level. It is called Purvotaan asana .Purv  means east or front part of body and Utaan means to stretch

3.Exhale and bend forward and try to put hands or palms on floor or feats near legs .Try to touch face or forehead on knees .Always keep knees straight . Name of this Asana is Hastpad . Hast means hand and pad means feet

4.Lift left leg and take it back .Let the right leg be between both hands and  right knee should be in front of chest .

5. Inhale and take right leg back .Neck and head should be in between hands . Lift the hips  and waist up . both legs should be near about one feet apart and keep knees straight .Try to touch heels on floor .Name of this asana is Adho mukh swan asna.

6.Bend down in such a way chin ,chest knees touching floor and hips above floor .It is called Ashtaang pranaam because eight limbs are touching floor .

7..Inhale and lift chest and chin up .Look towards sky and keep legs togeather .It is called Bhujang asan.

8.As mentioned in step 5.

9.As mentioned in step 4.Change position of legs .This time keep left leg in between both hands .

10. As mentioned in step 3.

11.As mentioned in step 2

12 As mentioned in step 3

BENEFITS

1.Surya namaskar is a complete exercise for all body parts and joints making them stronger and flexible.

2. It makes stomach ,intestine ,pancreas,heart ,lungs healthy.

3.It makes spinal cord and waist flexible and healthy.

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