Surya Namaskar Poses

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Surya Namaskar Poses
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Introduction

• - Surya Namaskar is also called Sun Salutation.
  Surya Namaskar has 12 yoga poses. It is a great
  cardio exercise.
• - In Hindu mythology, it is considered that it is
  an opportunity to show gratitude towards the Sun
  for enriching life on the Earth. Thats why many
  people like to perform surya namaskar in front of
  the sun while chanting mantras.
• - You can perform surya namaskar at a fast pace
  or slow pace. Fast pace particularly helps the
  cardio while slow pace relaxes the muscles and
  provides you a great feeling of satisfaction in
  your mind. It can be considered as a complete
  full body exercise.

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Benefits

• - Benefit in cardiovascular health
• - Helpful in weight loss.
• - Muscle relaxation
• - Helps in making a strong immune system
• - Improves digestive system
• - Improves mental health, keeping your mind
  relaxed and stress free
• - Improves blood circulation in the body

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1. Pranamasana

• - Stand straight on the yoga mat.
• - Keep your head straight, keep your feet
  together, and your hands on the side.
• - Now inhale through the nose and bring both
  hands upwards and join them. You should be in a
  namaskar pose.
• - You can chant Om Mitraya Namah while doing
  this pose.

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2. Hasta Uttanasana

• - From the Prayer pose, raise your folded hands
  and take them backward and your pelvis a little
  forward.
• - Stretch yourself, the complete body from head
  to toe.
• - You can chant Om Ravaye Namah while doing
  this pose.

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3. Hasta Padasana

• - Now exhale and bend yourself forward from the
  waist while breathing out.
• - Your hands should be on the floor close to your
  feet as shown in the picture.
• - You can chant Om Suryaya Namah while doing
  this pose

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4. Ashwa Sanchalanasana

• - Now while breathing in, move your right leg to
  the back as far as you can take and your left
  foot should be in between your palms.
• - Your head should be straight and not looking
  down, keep your head up.
• - You can chant Om Bhanave Namah while doing
  this pose.

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5. Dandasana

• - While breathing in, move your left leg also to
  the back and balance your body on both palms and
  make your body position in a straight line.
• - You can chant Om Khagaya Namah while doing
  this pose.

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6. Ashtanga Namaskara

• - Now carefully bring your knees forward, down on
  the floor. Push your hips backward.
• - Keep your chin and chest touched on the floor.
  In this position, eight parts of the body, both
  palms, your feet, knees, chin and chest are
  touching the floor. Thats why it is called
  ashtanga namaskar.
• - You can chant Om Pooshne Namah while doing
  this pose.

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7. Bhujangasana

• - Now from the ashtanga namaskar, raise your
  chest while sliding forward.
• - Your upper weight should be on your palm, your
  upper half body should be in the air and the rest
  of the body should be well rested on the floor.
• - Due to its position similar to cobra, it is
  called cobra pose.
• - You can chant Om Hiranya Garbhaya Namah while
  doing this pose.

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8. Adho Mukha Svanasana

• - From the cobra pose, now raise your hips to the
  backward position, as far as you can go and keep
  your hands straight.
• - Keep your head between your arms facing down.
  Your body should form an inverted V.
• - You can chant Om Mareechaye Namah while doing
  this pose.

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9. Ashwa Sanchalanasana

• - Now, while breathing in, bring your right knee
  forward and place it between both palms.
• - Push your left leg back as far as you can. This
  asana is similar to asana 4.
• - You can chant Om Aadityaaya Namah while doing
  this pose.

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10. Hasta Padasana

• - Now bring your left knee forward and your palms
  should touch the floor.
• - If you are a beginner, you can fold your knees
  a little. This is similar to asana 3.
• - You can chant Om Savitre Namah while doing
  this pose.

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11. Hasta Uttanasana

• - While inhaling, move your folded hands backward
  and move your hips a little forward.
• - There should be a little curve in your spine.
  Your biceps should be just beside your ears.
• - You can chant Om Arkaaya Namah while doing
  this pose.

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12. Tadasana

• - Exhale, bring your arms down and keep your body
  straight.
• - Keep your hands straight by your side and
  relax. Observe the sensations your body is
  feeling.
• - You can chant Om Bhaskaraya Namah while doing
  this pose.

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Surya Namaskar Poses

• - If you are a beginner then you can start by
  slowly and repeating it 2-3 times. With time, you
  can increase this up to 11-108 times.
• - These yoga poses would definitely help everyone
  if done every day whether you want to lose weight
  or just doing it for meditation purposes.
• - Note It is not advisable to do Surya Namaskar
  if you are having back problems, high blood
  pressure problems or heart problems or you are
  pregnant.

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