If you don’t have time for the workout and want to stay fit, here’s the single mantra. A set of 12 powerful yoga asanas or postures that contribute a good cardiovascular exercise in the form of Surya Namaskar. Changed to the sun salutation, these positions are a good idea to keep the body in fitness, the mind relaxed & healthy.
Surya Namaskar is sufficiently done early morning on an empty stomach. Let us begin with these easy but efficient Sun Salutation steps on our approach to good health.
Each Surya Namaskar sequence consists of two sets. This set of 12 yoga poses the one complete Surya Namaskar. To complete the second half, one wants to redo the same series of positions, only moving the left leg rather of the right in the steps 3 and 8 given below. One might find various versions of doing Surya Namaskar or Sun Salutation. Though, it is enough to stick to one appropriate sequence & practice it repeatedly for best results.
Besides good health, C also gives an opportunity to display gratitude to the sun for encouraging life on this planet, For the next ten days, start the day with a feeling of grace & appreciation towards the solar energy. Do 12 rounds of the Surya Namaskar or Sun Salutation, followed by other yoga poses & then rest solidly in the Yoga Nidra. One might just find that this could be the mantra to live fit, happy and with the peaceful mind. A mantra whose impacts last by the day.
Table of Contents
How To Do Surya Namaskar- The Perfect Yoga Workout
1. Pranamasana: Prayer Pose
2. Hasta Padasana: Hand to Foot Pose
How to intensify this yoga stretch?
One can bend the knees, if required, to make the palms down to the floor. Now make the noble effort to straighten the knees.
It is a good idea to keep the hands fixed in this position & not move them hence until we complete the series.
3. Ashwa Sanchalanasana: Equestrian Pose
How to extend this yoga stretch?
Assure that the left foot is precisely in between the palms. Read Yoga poses plan
4. Hastauttanasana: Raised Arms Pose
How to extend this yoga stretch?
You might push the pelvis ahead a little bit. Assure you are reaching up with the fingers preferably than trying to twist backward.
5. Dandasana: Stick Pose
How to extend this yoga stretch?
Keep the arms vertical to the floor. Read on Is yoga better than the gym?
6. Bhujangasana: Cobra Pose
How to extend this yoga stretch?
As you breathe in, make a simple effort to push the chest foremost; as you breathe out, make the noble effort to press the navel down. Fold the toes under. Assure you are stretching as much as you can; do not force.
7. Ashtanga Namaskara: Salute By 8 Parts
8. Ashwa Sanchalanasana: Equestrian pose
How to extend this yoga stretch?
Point the right foot correctly between the two hands & the good yearling vertical to the floor. In this post, make the noble effort to exert the hips down towards the floor, to extend the stretch.
9. Hasta Padasana: Hand to Foot Pose
How to extend this yoga stretch?
Lightly straighten the knees & if you can, try & touch the nose to the knees. Keep on taking breathe in.
10. Parvatasana: Mountain pose
Exhaling, lift the hips & the tail bone up, chest downwards in an ‘opposite position like V’ (/\) pose.
How to extend this yoga stretch?
If feasible, try & keep the heels on the ground & make a simple effort to lift the tail bone up, going farther into the stretch.
11. Hastauttanasana: Raised Arms Pose
How to extend this yoga stretch?
Assure that the biceps are beside the ears. The idea is to expand up more rather than straining backwards.