Surya Namaskar -Sun Salutation

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"Surya" refers to 'sun' and "Namaskar" means 'salutation' in Sanskrit. Surya Namaskara involves series of 12 yoga postures which are done in one long continual process.

Sequence:

1. Stand erect in Tadasana with your legs close together and palms joined together in front of your chest.
2. Exhale completely.
3. Inhale and raise your hands above your head and bend backwards.
4. Exhale and bend forward.
5. Inhale and extend your right leg behind as far as possible supporting yourself on the hands and left leg.
6. Keep the right leg straight and look in front.
7. Exhale and take your left leg behind and place it in alignment with the right leg.
8. Your body should be resting on your hands and feet. Keep your body straight and firm.
9. Exhale and lower your body to touch the floor.
10. Inhale and raise your head and trunk with a slight back arch.
11. Exhale and now raise your body up, keeping the palms and feet still on the ground to form an inverted 'V'.
12. Keep your head hanging in between your hands. Look at your navel.
13. Inhale and bring your right leg forward and look up.
14. Keep the left leg extended backwards.
15. Exhale and bring the left leg forward and keep bending down from your waist.
16. Inhale and raise your trunk.
17. Stretch your arms overhead with palms joined.
18. Exhale and bring your arms down to the sides slowly.
19. This completes one round of Surya Namaskar.

Caution:

• Expectant mothers should not perform this yoga pose.
• It is advised not to practice Surya Namaskar if you are menstruation.
• Do not practice this yoga pose if you suffer from back aches.
• Hernia and high blood pressure patients should never practice Surya Namaskar.

Benefits:

• The nervous system gets toned.
• Surya Namaskar enhances memory.
• Hair related problems like dandruff, hair fall, premature graying can all be treated with this pose.
• Blood circulation to all parts of the body improves.
• Surya Namaskar helps in reducing abdominal flab.
• Your spine gets stretched and becomes supple.
• It restores a young glow to your face and helps get rid of signs of aging.
• Insomnia can be overcome with this yoga pose.
• Surya Namaskar revitalizes you and makes you stronger.
• It stimulates the peristalsis and thereby helps in regulating bowel functioning.