Yoga School: Surya Namaskar Or Sun Salutation [INFOGRAPHIC] - GoNutrio Community
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Yoga School: Surya Namaskar Or Sun Salutation [INFOGRAPHIC] Category: Recover

Surya Namaskar or Sun Salutation

Yoga School: Surya Namaskar Or Sun Salutation [INFOGRAPHIC]

Surya Namaskar or Sun Salutation helps improve blood circulation, reduces anxiety and stress, improves lung and heart function, and strengthens the muscles of waist and arms. Besides these, it also helps in weight reduction, improving digestion, and making your spine flexible.

How to do Surya Namaskar or Sun Salutation?

Step 1

Stand straight facing the sun. Make sure that your feet touch each other. Join your hands and stand in prayer pose.

Step 2

While taking a deep breath, stretch both arms up above your head and tilt your back from the waist to the neck forming an arch. Make sure that your feet remain straight.

Step 3

While exhaling, bend forward and try touching the floor with both your hands while ensuring that your spine is erect. Your palms should be in line with your feet and your forehead should be touching your knees.

Step 4

Take a deep breath and  place both your hands firmly on the floor. Now,  push your right leg backward as far as possible. Keep your left foot between the palms Tilt your head a bit, look towards the ceiling and take a few deep breaths.

Step 5

While inhaling, push your left leg backward. With your palms on the ground, lift your body from the floor and form an inverted “V” with your body.

Step 6

Slowly bring both the knees down to the floor and exhale. Take your hips back and slide forward. Rest your body on the floor such that your chin, chest, knees and legs touch the floor. Your palms should be placed near your chest.

Step 7

Take a deep breath and lift your body from the waist up. Tilt your back upwards in a semi-circular position and gaze towards the ceiling. Your thighs and feet should touch the ground.

Step 8

Breathe out and lift your hips and tailbone up from the ground. Chest facing down in an inverted “V” pose.

Step 9

Breathe in and bring your right foot in (similar to Step 4, but with the other leg). Place both your hands firmly on the floor with your right foot between the palms and left foot stretched out as much as possible. Tilt your head a bit and look towards the ceiling.

Step 10

While exhaling, come back to standing position. Bend forward and try touching the floor with both your hands. Your palms should be in line with your feet and your forehead should touch your knees.

Step 11

Repeat Step 2. While taking a deep breath, stretch both the arms up above your head and tilt your back from the waist to the neck forming an arch. Make sure that your feet are straight.

Step 12

Repeat Step 1. Breathe out and straighten your body. Bring your hands down and fold your hands in prayer pose.

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