Step by step surya namaskar for beginners | learn sun salutation in 3 minutes | Sayali Mali

Step by step surya namaskar for beginners | learn sun salutation in 3 minutes | Sayli Mali Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind. Benefits of Surya Namaskar. Helps lose weight. Glowing skin. Better digestive system. Ensures regular menstrual cycle. Brings down blood sugar level. Improves anxiety. Helps your body detox. It is a good idea to do at least 12 rounds of Surya Namaskars daily (one set consists of two rounds). However, as a beginner to this yoga practice, you could start with two to four rounds and then gradually go up to as many as you can comfortably do (even up to 108 if you can!) Ideally, the practice is done in sets. Step 1: Prayer pose – Pranamasana Execution: Stand at the end of your mat, keep your feet together and distribute your weight on both feet equally. Open your chest and just relax your shoulders. Breathe in and lift both your arms up from the sides. Exhale and bring your palms together in a prayer position in front of your chest. Step 2: Raised arms pose – Hastauttanasana Execution: Breath in and lift your arms up and back. Make sure that your biceps are close to your ears. Make effort to stretch your whole body starting from the heels up to the finger tips. Step 3: Hand to foot pose – Hasta Padasana Execution: Breathing out and bend forward from your waist while keeping your spine straight. Exhale and completely bring your hands down to the floor beside your feet. Step 4: Equestrian pose – Ashwa Sanchalanasana Execution: Breath in and push your right leg as far back as possible. Bring your right knee to the floor and slowly look up. Step 5: Stick pose – Dandasana Execution: Breath in and take your left leg back Bring your whole body in a straight line. Step 6: Salute with eight parts or points – Ashtanga Namaskara Execution: Gradually bring your knees down to the floor then exhale. Slightly take your hips back and slide forward. Relax your chest and chin on the ground. Elevate your posterior a little bit. Step 7: Cobra pose – Bhujangasana Execution: Slide forward and raise your chest up into the Cobra pose. Keep your elbows bent and fixed in this pose. Keep your shoulders away from your ears. Slowly look up. Step 8: Mountain pose – Parvatasana Execution: Breath out and lift your hips as well as your tail bone up. Put your chest downwards to create an inverted V pose. Step 9: Equestrian pose – Ashwa Sanchalanasana Execution: Breath in and bring your right foot forward in between the two hands. Bring your left knee down to the ground. Press your hips down then look up. Step 10: Hand to foot pose – Hasta Padasana Execution: Breath out and bring your left foot forward. Keep your palms on the ground. You can bend your knees, if you feel some discomfort. Step 11: Raised Arms Pose- Hastauttanasana Execution: Breath in and roll your spine up, Make your hands go up and bend backwards a little bit Push your hips slightly outward. Step 12: Standing Mountain pose – Tadasana Execution: Exhale and first straighten your body. Bring your arms down. Yoga Stretch Deepening Tip: Relax in this yoga pose. Observe the sensations that the Sun salutations bring in your body. #Suryanamaskar #Suryanamaskar12 #Yoga #benefitsofsuryanamaskar #Sunsalutation #Namaskar #Surya #Yogaforlife #Yogabysayali #Sayali #Justforhearts #Healthyliving #earlymorningyoga #Healthylife #Healing #Indianculture #Dailyexercise #Dailysuryanamaskar #practicesuryanamaskar #Suryanamaskarbenefits Join our online yoga classes for best results in weight loss. For details click on the link below https://www.justforhearts.org/online-... Follow us to stay updated: • Join our Telegram channel: https://t.me/JustForHearts • Like us on Facebook:   / justforhearts   • Follow us on Instagram:   / justforhearts   For inquiry mail us on : [email protected] For appointment what app us on - 9850911269