सूर्य नमस्कार "Glow & Flow: Easy Surya Namaskar for Beginners! ✨☀ #yogaforbeginners #HolisticHealth

1. Warm-up (5 minutes) Before starting Surya Namaskar, prepare your body with gentle stretches: 1. Neck Rotations – Slowly rotate your neck in circular motions, both clockwise and counterclockwise. 2. Shoulder Rolls – Roll your shoulders forward and backward to release tension. 3. Side Stretches – Stand tall, raise your arms overhead, and bend sideways to stretch your spine. 4. Spinal Twists – Gently twist your torso to each side, keeping your hips stable. --- ☀ 12 Steps of Surya Namaskar Starting Position: Pranamasana (Prayer Pose) Stand at the front of your mat, feet together. Bring your palms together in Namaste at your heart center. Take a deep breath and set an intention for your practice. 1️⃣ Hasta Uttanasana (Raised Arms Pose) Inhale, lift your arms overhead, and slightly arch back. Engage your core and stretch upward. 2️⃣ Padahastasana (Standing Forward Bend) Exhale, bend forward from your hips, bringing your hands to the floor beside your feet. Keep your knees slightly bent if needed. 3️⃣ Ashwa Sanchalanasana (Equestrian Pose) Inhale, step your right leg back, placing the knee on the floor. Look up, opening your chest. 4️⃣ Dandasana (Plank Pose) Exhale, step the left leg back into a plank position. Keep your body in a straight line, engaging your core. 5️⃣ Ashtanga Namaskara (Eight-Limbed Pose) Lower your knees, chest, and chin to the mat, keeping your hips slightly lifted. Keep elbows close to your body. 6️⃣ Bhujangasana (Cobra Pose) Inhale, slide forward and lift your chest into Cobra Pose. Keep elbows soft and shoulders relaxed. 7️⃣ Adho Mukha Svanasana (Downward Dog Pose) Exhale, lift your hips up and back, forming an inverted "V" shape. Keep heels reaching toward the mat. 8️⃣ Ashwa Sanchalanasana (Equestrian Pose) Inhale, step your right foot forward between your hands. Lower the left knee and look up. 9️⃣ Padahastasana (Standing Forward Bend) Exhale, step the left foot forward, folding over your legs. 🔟 Hasta Uttanasana (Raised Arms Pose) Inhale, lift your torso and arms, slightly arching back. 1️⃣1️⃣ Pranamasana (Prayer Pose) Exhale, bring your palms together at your heart center. Pause for a moment to feel the effects of the sequence. ✨ Repeat the sequence with the left leg leading in steps 3 and 8. 🌿 Cool Down & Stretches (5-7 minutes) 🌬 Closing with Pranayama (5 minutes) 1. Anulom Vilom (Alternate Nostril Breathing) – Balances energy and calms the mind. ✨ Tips for Beginners ✅ Start slow and focus on breath awareness. ✅ Modify poses if needed – bend knees in forward bends. ✅ Practice 5-12 rounds, gradually increasing stamina. ✅ Do it on an empty stomach for best results. This Surya Namaskar sequence will energize your body, improve flexibility, and bring mental clarity. Would you like a short guided script for voiceover as well? Surya Namaskar for Beginners Sun Salutation Easy Surya Namaskar Morning Yoga Routine Yoga for flexibility Surya Namaskar Step by Step 12 Poses of Surya Namaskar Beginner Yoga Flow Yoga for Energy Daily Yoga Practice Weight loss Morning flow Yoga for beginners Yoga for warmup