How to do it Suryanamskar? and its Benefits?

Suryanamskar  The sun salutation

Sun is worshiped as suryabhagwan.  Namskar is to greet the lord sun.

Suryanamskar is series of seven asana, five asanas are repeated twice making it twelve asanas full practice. So,here is the detailed information  about this practice.

How to do Suryanamskar

Starting Position

Stand straight,feet close as much as you can, place your body weight on the balls of the feet,neck straight,chin inward, abdomen normal.

Focus your eyes at one point.

Steps to follow

1.Pranamasna- Fold your hand in namskar mudra and place in front of chest. Keep your shoulder and elbows relaxed. watch your breath.

2.Hastauttanasana- Inhale,raise your arms above your head, bend your trunk backwards.

3.Hastapadasana- Exhale, slow bend form forward bend form waistline, keep your legs straight, head between the hands. Bring your hands down to the floor and forehead to the knees.

4.Ashwa-Sanchalanasana- Inhale, take the right leg behind as far as possible,bend the left knee and keep between both the hands.arch your spine.

5.Adho Mukha Savanasana- Exhale,Take your left leg back,straighten your arms simultaneously raise your hips to bring the head between the arms. Keep the knees and elbows straight and heels on the floor.

6.Asthang Namskar- ashtang means aanth ang.

Lower your body towards the floor so that your toes,knee,chest,hand and chin touching the floor. Keep your hips slightly up.

7.Bhujangasana- Inhale,lower your body,raise your head and back till hands are straightened.

8.Adho Mukha Savasana- Exhale,lower your neck and raise your hips to bring head between the arms(Same as step 5).

9.Ashwa Sanchalanasana- Inhale,bring you right leg in front and bend slightly, keep the left leg behind as far as possible.arch your spine(Same as step 4).

10.Hastapadasana- Exhale,bring your left leg in front,straight both the legs,head between the knees (Same as step 3)

11.Hastuttanasana- Inhale, raise your arms and head, bend your trunk backwards(Same as step 2).

12.Pranamasana- Exhale, straighten up your neck, both the hands down,hold the namskar mudra in front of chest.(Same as step 1).

Benefits of Suryanamskar 

▪︎Strengthens the entire digestive system.

▪︎Prevents Constipation.

▪︎Improves blood circulation.

▪︎Reduces redundant fat.

▪︎Strengthens the extremities.

▪︎Develops the lungs and improve capacity.

NOTE:- 

•Any one with hypertension,pregnant lady and heart ailment can not perform this practice.

•Start this practice with 3 counts of inhale and exhale gradually increase the counts.

•For making it more intense, hold each and every asana for 10 to 15 secs

(If any query please comment below.)