Surya Namaskar (Sun Salutation)
Beginner
Asana (Posture)
10 minutes
सूर्यनमस्कार
Description
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. Start in Pranamasana (Prayer pose)
- 2. Move to Hasta Uttanasana (Raised arms pose)
- 3. Flow into Hasta Padasana (Hand to foot pose)
- 4. Step back to Ashwa Sanchalanasana (Equestrian pose)
- 5. Move to Dandasana (Stick pose)
- 6. Lower to Ashtanga Namaskara (Eight-limbed pose)
- 7. Rise to Bhujangasana (Cobra pose)
- 8. Lift to Adho Mukha Svanasana (Downward dog)
- 9. Step forward to Ashwa Sanchalanasana
- 10. Move to Hasta Padasana
- 11. Rise to Hasta Uttanasana
- 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.
Quick Info
Helps With:
weight loss, flexibility, energy, digestion, stress
Body Parts:
full_body
spine
arms
legs
Chakras:
solar_plexus
heart
Best Times:
morning
sunrise
Planetary Connection:
sun