Complete Guide of Sun Salutation and It’s Benefits सूर्य नमस्कार

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Salutation and Its Benefits
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Benefits of Surya Namaskar (Sun Salution)

• There are countless benefits of Surya Namaskar.
  Some of them are
• Surya Namaska ??improves circulation of blood
  throughout the body.
• Maintains complete health and helps in getting
  rid of disease.
• There are many benefits of Surya Namaskar for
  heart, liver, intestine, belly, chest and throat.
• From head to toe, every part of the body gets
  benefit from Surya Namaska.
• If slow, it helps in making the body flexible.
• If done at a moderate speed, then it helps to
  tone the muscles.
• If you do it at a high speed, then there is an
  increase in heart rate, which helps in weight
  reduction. Balances all the body systems such as
  digestion, respiration, reproduction, nerve, and
  endocrine gland. Provides mental peace and
  patience.

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Steps to do Surya Namaskar (Sun Salutation)
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Tadasana or Samasthiti or Mountain Pose
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Urdhva Vrksasana or Upward Tree Pose

• Take the breath in and get into the vertical
  tree. Remember that the back is straight, hands
  are connected, and sight is on the fingers of
  hands.

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Uttanasana or Standing Forward Bend

• Get out of breath and come back to Uttanasana.
  Remember that you have to bend from the joints of
  the back, bend as much as you can and focus on
  the nose.

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Ardha Uttanasana or Standing Forward Half-Bend

• Take the breath in and lift upwards. Get up from
  the back joints, fingers tips should be on the
  floor, straighten the back straight, and focus on
  the sight nose.

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Chaturanga Dandasana or Four-Limbed Staff Pose

• Leave breath, first right leg, then move the left
  leg behind and come to Chutrang Dandasan. The
  whole body should be in a straight line, palms
  should be in the right side of the chest, the
  ankles are close to the fuselage, and concentrate
  on the sight nose.

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Urdhva Mukha Svanasana or Upward-Facing Dog Pose

• Take the breath in and lift upwards. The hand
  should be straight, straighten the neck and do
  not let it fall into the shoulders, if possible,
  then just keep the toes vaccinated on the ground
  - not to any part of the other leg, and focus on
  the vision "third eye".

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Adho Mukha Svanasana or Downward-Facing Dog Pose

• Leave the breath and come into the bowels. If
  possible, focus the Adies on the floor, hand
  should be done as far as the width of the
  shoulders, and the vision should be focused on
  the navel. In this currency breathing 5 times in
  and out.

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Ardha Uttanasana or Standing Forward Half-Bend

• Take the breath in, take the right leg first and
  then move the left leg forward and come back in
  the upper reaches.

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Uttanasana or Standing Forward Bend

• Get out of breath and come back to Uttanasana.

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Urdhva Vriksasana or Upward Tree Pose

• Take the breath in and get back to the vertical
  tree.

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Tadasana or Samasthiti or Mountain Pose

• In the end

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Thank You