Ever heard of Surya Namaskar (Sun salutation)? We are super sure, you have! In this piece, we would love to tell you all the benefits and how you can do them.

Benefits:

1. Increases the energy levels.
2. Stimulates the mind
3. Helps in reducing the
4. If you have trouble sleeping at night, the Surya Namaskar will help you fall asleep without using any external stimulants.
5. It gives you peace of mind
6. It makes endocrinal glands like the thyroid, parathyroid and pituitary glands, function normally.
7. Surya Namaskar stimulates almost every system in your body.
8. Improves digestion.
9. Increases the strength of nervous
10. It is a completely safe set of yoga poses that will not cause strain or injury.
11. Once you become familiar with Surya Namaskar and how wonderful it makes you feel, you will probably find yourself drawn to performing it multiple times throughout the day, including just before bedtime. When practiced in the morning, Surya Namaskar relieves stiffness, energizes the body and refreshes the mind. During the day, it is a rejuvenating alterative to caffeine, and at night, Surya Namaskar can help you relax and get a good night’s sleep. (If you are doing it in the evening or at night, ensure that there is minimum 4 hrs gap)

Procedure:

There are 12 steps in Surya Namaskar, please follow the below mentioned steps.

(Note: At each and every step, inhale first, slowly exhale and come to the position)

Pranamasana:

Procedure:

1. Stand straight with hands beside the thighs.
2. Inhale slowly, raise the hands, exhale slowly and join the hands to near the chest.

Hasta Uttanasana:

Procedure:

1. Inhale slowly, raise the hands up, exhale slowly and bend back

Padahastasana:

Procedure:

1. Inhale slowly, bend forward slowly, exhale slowly, place the palms down on the floor and touch your head to your knees.

(Please do not bother if you cannot touch your head to the knee, on practice you will be able to touch the head to your knees. Do not bend the legs)

Aekpaadprasarnaasana:

Procedure:

1. Inhale slowly, take your right leg back, exhale slowly, push your chest to the front and look up. (Do not place your knee on the ground)

Kumbhakasana:

Procedure :

1. Inhale slowly, take the left leg back, exhale slowly and be in plank position with the body straight. (Do not bend your back in this position)

Balasana:

Procedure

1. Inhale slowly, place your knees down slowly, exhale slowly and come to child pose. (Do not move the position of your palms and feet. Feet should be pointing back.)

Ashtanga Namaskara:

Procedure:

1. Inhale slowly, come forward, exhale slowly and keep your hip up.

(While coming forward, do not raise the head. Just maintain 10cm gap between the head and the floor while coming forward)

Bhujangasana:

Procedure:

1. Inhale slowly, exhale slowly, raise the back and bend the back. (Feet should be close to each other, pointing back and hands should be straight)

Adhomukha Swanasana:

Procedure:

1. Inhale slowly, bend forward, raise the back and take the head inside.

(Both the feet should be close to each other and should be flat on the ground. Do not bend your knees and hands)

Aekpaadprasarnaasana:

Procedure:

1. Inhale slowly, exhale slowly and bring the right leg to the front in between your hands.
2. Push the chest forward, bend the back and look up.

(Ensure that the feet is in between your hands and knee should not touch the ground)

Pada Hastasana:

Procedure:

1. Inhale slowly, bring the left leg in between the hands, exhale slowly and bend forward.

(You don’t have to move the position of your palms, as we would be just bringing the leg to the front. Do not bend your legs in this position)

Hasta Uttanasana:

Procedure:

1. Inhale slowly, raise the hands up, exhale slowly, bend back and look up .
2. Come back to the initial position with the hands together in namaskar position (palms joined).

Caution:

1. Anyone with very high blood pressure should avoid Surya Namaskar.
2. Heart patients should avoid this.
3. Anyone with severe back problems should also avoid
4. Pregnant ladies should also avoid Surya Namaskar.