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How to Do the Surya Namaskar

This is a beginner's guide to Surya Namaskar or Sun Salutation. If performed correctly, this exercise composed of twelve bodily poses does not strain. It relieves stiffness, revitalizes your body and refreshes the mind. Surya Namaskar can do to your body what months of dieting cannot.

Steps

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    1
    Perform Panama Sana (prayer pose).
    • Inhale: As you breathe in, lift both arms up from the sides.
    • Exhale: As you exhale, bring your palms together in front of the chest in prayer position.
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    2
    Do the Has taut tana Sana (raised arms pose).
    • Inhale : Breathing in, lift the arms up.
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    3
    Do the Hasta Padasana (hand to foot pose).
    • Exhale : Exhale completely, bringing your hands down to the floor.
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    4
    Perform Ashwa Sanchalanasana (the equestrian pose).
    • Inhale : Bring the right foot forward in between the two hands, left knee down to the floor and look up.
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    5
    Do the Dandasana (stick pose).
    • Inhale: As you breathe in, take the right leg back and bring the whole body in a straight line.
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    6
    Perform Ashtanga Namaskara (salute with eight parts or points).
    • Exhale: Gently bring your two hands, two feet, two knees, chest and chin to touch the floor.
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    7
    Do the Bhujangasana (cobra pose).
    • Inhale: Keep your elbows bent and look up.
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    8
    Do the Parvati Sana (mountain pose).
    • Exhale: The inverted V.
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    Perform Ashwa Sanchalanasana (the equestrian pose).
    • Inhale: Bring the left foot forward in between the two hands, right knee down to the floor and look up.
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    10
    Do the Hasta Padasana (hand to foot pose).
    • Exhale: Bring your right foot forward and try to keep your palms on the floor.
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    11
    Perform Hastauttanasana (the raised arms pose)
    • Inhale: Breathing in, lift the arms up.
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    12
    Finish with the Tadasana.
    • Exhale:As you exhale, straighten the body and your arms.

Things You'll Need

  • Yoga mat or suitable practice area

Article Info

Categories: Alternative Health | Yoga