SURYA NAMASHKAR

                                                         SURYA NAMSHKAR

Surya Namaskar, also known as Sun Salutation, is a popular sequence of yoga asanas (postures) performed in a flowing, rhythmic manner. It is a holistic exercise that combines physical, mental, and spiritual elements and is often used as a warm-up or a complete practice in itself. Surya Namaskar is dedicated to the Hindu sun god, Surya, and is practiced early in the morning, facing the rising sun.

A typical Surya Namaskar consists of a series of 12 different yoga poses, which are performed in a specific order. Each pose has its own benefits and targets different muscle groups. Here is a simplified version of the 12 poses in a basic Surya Namaskar:

    

     TYPES OF SURYA NAMSHKAR:

1.Pranamasana (Prayer Pose): Stand at the front of your mat with your feet together, palms in a prayer position at your chest

2.Hasta Uttanasana (Raised Arms Pose): Inhale, raise your arms upward while gently arching your back

1. 3.Hastapadasana (Hand to Foot Pose): Exhale, bend forward at the hips, keeping your spine straight, and try to touch your toes or the floor.
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3. 4.Ashwa Sanchalanasana (Equestrian Pose): Inhale, step your right leg back, keeping the left knee bent, and look up.
   
   
   

1. 5.Dandasana (Stick Pose): Exhale, step your left leg back to bring your body into a straight line, like a plank.
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3. 6.Ashtanga Namaskara (Salute with Eight Parts): Gently lower your knees, chest, and forehead to the ground, with your hips slightly raised.
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5. 7.Bhujangasana (Cobra Pose): Inhale, slide forward and arch your back, lifting your chest off the ground while keeping your lower body on the floor.
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7. 8.Parvatasana (Mountain Pose): Exhale, lift your hips and tailbone while pushing your chest downward, forming an inverted "V" shape.
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9.Ashwa Sanchalanasana (Equestrian Pose): Inhale, step your right foot forward between your hands, keeping the left knee bent and look up.
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10.Hastapadasana (Hand to Foot Pose): Exhale, bring your left foot forward to meet the right foot, keeping your legs straight.

1. 1. 11.Hasta Uttanasana (Raised Arms Pose): Inhale, raise your arms and arch your back again.
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   3. 12.Pranamasana (Prayer Pose): Exhale, return to the prayer pose with your palms at your chest.