Beginner
Asana (Posture)
10 minutes
Surya Namaskar (Sun Salutation)
सूर्यनमस्कार
A sequence of 12 powerful yoga poses that offer a great cardiovascular workout. It stretches and tones most of the major muscles, trims the waist, tones the arms, and stimulates the digestive system.
Benefits
Improves cardiovascular health
Strengthens muscles and joints
Improves digestion
Reduces stress and anxiety
Increases energy levels
Improves flexibility
Step-by-Step Instructions
1
1. Start in Pranamasana (Prayer pose)
2
2. Move to Hasta Uttanasana (Raised arms pose)
3
3. Flow into Hasta Padasana (Hand to foot pose)
4
4. Step back to Ashwa Sanchalanasana (Equestrian pose)
5
5. Move to Dandasana (Stick pose)
6
6. Lower to Ashtanga Namaskara (Eight-limbed pose)
7
7. Rise to Bhujangasana (Cobra pose)
8
8. Lift to Adho Mukha Svanasana (Downward dog)
9
9. Step forward to Ashwa Sanchalanasana
10
10. Move to Hasta Padasana
11
11. Rise to Hasta Uttanasana
12
12. Return to Pranamasana
Precautions
Practice on empty stomach. Start slowly if you are a beginner.
Contraindications
Avoid if you have back injuries, high blood pressure, or are pregnant without consultation.